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Beast training plan
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6 athletes joined
Program Description
This training is fast copy of Fs7 training plan
Program Overview
Level
Beginner, Intermediate, Novice, Advanced
Goal
Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Mar 06, 2024 07:43
Last Edited
May 08, 2024 02:19
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Week 1
1 / 1 Weeks
Day 3
1
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
2
Lateral Raise (Cable)
4 Sets
12 Reps
3
Rear Delt Row
4 Sets
12 Reps
4
Front Raise
4 Sets
12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
6
Seated Overhead Press (Barbell)
7 Sets
12 Reps
7
Face Pull
7 Sets
12 Reps
Day 1
1
Decline Bench Press (Barbell)
4 Sets
12 Reps
2
Pullover (EZ Bar)
4 Sets
12 Reps
3A
Bench Press (Barbell)
4 Sets
12 Reps
3B
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
3C
Chest Fly (Machine)
4 Sets
12 Reps
3D
Chest Press (Machine)
7 Sets
12 Reps
3E
Cable Crossover
7 Sets
12 Reps
4
Leg Curl
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Leg Extension
7 Sets
12 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
2
High Row
4 Sets
12 Reps
3A
Lat Pulldown
4 Sets
12 Reps
3B
Seated Row (Cable)
4 Sets
12 Reps
3C
T-Bar Row
7 Sets
12 Reps
3D
Straight Arm Pulldown
7 Sets
12 Reps
4
Lunge (Dumbbell)
4 Sets
12 Reps
5
Seated Calf Raise
7 Sets
12 Reps
6
Standing Calf Raise
4 Sets
12 Reps
Day 4
1A
Bicep Curl (Barbell)
4 Sets
12 Reps
1B
Skull Crusher
4 Sets
12 Reps
1C
Hammer Curl
4 Sets
12 Reps
1D
Tricep Rope Push Down (Cable)
7 Sets
12 Reps
1E
Preacher Curl (Dumbbell)
4 Sets
12 Reps
1F
Incline Curl (Dumbbell)
7 Sets
12 Reps
1G
Reverse Wrist Curl (Dumbbell)
4 Sets
12 Reps
1H
Reverse Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
1I
Reverse Bicep Curl (EZ Bar)
7 Sets
12 Reps
1J
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
2
Squat (Smith Machine)
4 Sets
12 Reps
3
Bulgarian Split Squat (Bodyweight)
7 Sets
12 Reps