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    Worksheet Beast Up-Chest Shoulders Triceps

    Uploaded by

    topiton
    body Beast workout tracker

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Worksheet Beast Up-Chest Shoulders Triceps

    Uploaded by

    topiton
    464 views2 pages
    body Beast workout tracker

    Original Title

    BE BeastUpWorkoutTracker

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    body Beast workout tracker

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    464 views2 pages

    Worksheet Beast Up-Chest Shoulders Triceps

    Uploaded by

    topiton
    body Beast workout tracker

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    WO R K S H E E T • BEAS T UP–CHES T S HOUL DERS T R IC EP S

    Date / Week
    Warm-Up

    Progressive Set 15 Reps 12 Reps 8 Reps 6 Reps 6 Reps 8 Reps 15 Reps

    Incline Dumbell Press W W W W W W W

    Giant Set 12 Reps 10 Reps 8 Reps 12 Reps 12 Reps 12 Reps 12 Reps

    On Floor Press W W W W W W W

    On Floor Flys W W W W W W W

    Explosive to Slow R10 R10 R10 R10 R10 R10 R10


    Negative Push-Ups

    Force Set 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps

    Decline Dumbell Press W W W W W W W

    Super Set 10 Reps 10 Reps 10 Reps 10 Reps 10 Reps 10 Reps 10 Reps

    Circle Flys W W W W W W W

    Decline Push-Up R R R R R R R

    Progressive Set 15 Reps 12 Reps 8 Reps 6 Reps 6 Reps 8 Reps 15 Reps

    Military Press W W W W W W W

    Single Set–Drop 12 Reps 10 Reps 8 Reps 8 Reps 12 Reps 12 Reps 12 Reps

    Reverse Grip EZ Bar W W W W W W W


    Delt Raise

    Single Set–Drop 12 Reps 10 Reps 8 Reps 8 Reps 12 Reps 12 Reps 12 Reps

    Tricep Kickbacks RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____
    LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____

    BONUS 20 Reps 20 Reps 20 Reps 20 Reps 20 Reps 20 Reps 20 Reps

    Close Grip Push-Up

    Cooldown R = reps W = weight RT = right LT = left Sec = time C = completed

    Equipment Weight Suggestions:


    • Bench or Stability Ball • Jump Mat* 8 lbs., 15 lbs., 20 lbs., 30 lbs.
    • Weights • Worksheet and Pen Weights listed are suggestions only. Please use weights
    appropriate to your personal fitness and strength levels,
    • EZ Curl Bar W/Weighted Plates and spring collars • Water and Towel
    and review The Book of Beast before beginning. To reduce
    injury risk, start with lighter weights.
    *Optional
    © 2016 Beachbody, LLC. All rights reserved.
    WORKS HEET • BEAS T U P–LEGS
    ®

    Date / Week
    Warm-Up

    Progressive Set 15 Reps 12 Reps 8 Reps 6 Reps 6 Reps 8 Reps 6 Reps

    Parallel Squat W W W W W W W

    Force Set 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps

    RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____

    Split Squat with EZ Bar LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____

    Super Set 12 Reps 10 Reps 8 Reps 8 Reps 8 Reps 8 Reps 8 Reps

    Partial Sumo W W W W W W W

    Bulgarian Split Squat RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____

    LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____

    Force Set 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps

    Single-Leg Dead Lift RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____

    LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____

    Super Set 60 sec. 45 sec. 30 sec. 8 Reps 8 Reps 8 Reps 8 Reps

    Glute Bridge W W W W W W W

    Cooldown R = reps W = weight RT = right LT = left Sec = time C = completed

    Equipment Weight Suggestions:


    • Bench* • Jump Mat* 8 lbs., 15 lbs., 20 lbs., 30 lbs.
    • EZ Curl Bar W/Weighted Plates and spring collars • Worksheet and Pen Weights listed are suggestions only. Please use weights
    appropriate to your personal fitness and strength levels,
    • Weights • Water and Towel
    and review The Book of Beast before beginning. To reduce
    injury risk, start with lighter weights.
    *Optional
    © 2016 Beachbody, LLC. All rights reserved.

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