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    This document contains two workout routines - one focused on building muscle and one for bulking. The building routine includes exercises that target the chest/triceps, legs, back/biceps, and shoulders. Each exercise lists the number of reps and sets. The bulking routine similarly includes exercises grouped by muscle groups and lists reps and sets. Both routines conclude with calf raises.

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    body beast

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    text 2

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    This document contains two workout routines - one focused on building muscle and one for bulking. The building routine includes exercises that target the chest/triceps, legs, back/biceps, and shoulders. Each exercise lists the number of reps and sets. The bulking routine similarly includes exercises grouped by muscle groups and lists reps and sets. Both routines conclude with calf raises.

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    9 views4 pages

    Text 2

    Uploaded by

    authenticoffense
    This document contains two workout routines - one focused on building muscle and one for bulking. The building routine includes exercises that target the chest/triceps, legs, back/biceps, and shoulders. Each exercise lists the number of reps and sets. The bulking routine similarly includes exercises grouped by muscle groups and lists reps and sets. Both routines conclude with calf raises.

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    of 4

    workout

    
    BUILD
    Chest/ Tris

    chest press
    15, 12, 8, 8

    fly/ incline rotate


    15, 12, 8, 8

    close grip press/ partial fly/ decline push-up


    15, max, 12, max, 8, 8, max

    lay down tri extension, close push-up


    15, 12, 8, 8

    single kick back


    15, max, 12, max, 8, 8, max

    bench dip max

    Legs
    sumo squat
    15, 12, 8, 8

    alternating lunge
    15, 12, 8, 8

    squat, bulgarian squat, straight leg deadlift


    15, 12, 8, 8

    calf raises max

    Back/ Bis
    deadlift
    15, 12, 8, 8

    dumbbell pullover/ pull-ups


    15, 10, 12, 10, 8, 8, 10

    row, one arm row, reverse fly alternating


    15, 12, 8, 8

    close grip chin up


    3x max

    seated bi curls
    15, 12, 8, 8

    1, 1, 2 hammer curl
    15, 12, 8

    bar curl
    15, 12, 8, 8
    Shoulders
    seated shoulder press
    15, 12, 8, 8

    side lat raise/ upright row alternating


    15, 12, 8, 8

    underhand press/ rear delt raise alternating


    15, 12, 8, 8

    dumbbell shrug/ scap trap alternating


    15, 12, 8, 8

    calf raises max

    BULK

    Chest
    Incline fly/ incline press alternating
    15, 12, 8, 8

    chest press with rotation


    5, 5, 5, 5, 5

    incline press
    15, 12, 8

    close grip press to fly


    15, 12, 8

    decline push-ups

    Legs

    leg press
    12, 10, 8

    goblet squat
    15, 12, 8, 8, 12, 15

    hack squat
    5, 5, 5, 5, 5

    split squat
    15, 12, 8

    stiff leg deadlift


    15, 12, 8, 8

    calf raises max

    Back
    pullover/ pull-up
    15, 10, 12, 10, 8, 8, 10
    reverse grip row
    15, 12, 8, 8, 12, 15

    one are row


    5, 5, 5, 5, 5

    deadlift
    15, 12, 8, 8

    reverse fly
    15, 12, 8

    Arms
    standing curl
    15, 12, 8, 8, 12, 15

    tricep extension behind head


    15, 12, 8, 8

    wide curl
    5, 5, 5, 5, 5

    skull crusher
    15, 12, 8, 8

    hammer curl
    15, 12, 8, 8, 12, 15

    tricep kickback
    15, 12, 8, 8, 12, 15

    calf raises max

    Shoulders

    lat raise/ arnold press alternating


    15, 12, 8, 8

    upright row
    15, 12, 8, 8, 12

    shoulder press
    15, 12, 8

    reverse fly
    15, 12, 8, 8, 12, 15

    
    ◦

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