Body Beast Build

Contributed by: sleepy

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Chest/Triceps

• Bench Press - Dumbbell
  4 sets × 15, 12, 8, 8 reps, 45s rest
• a. Incline Fly - Dumbbell
  3 sets × 15, 12, 8 reps, 15s rest
• b. Incline Bench Press - Dumbbell
  4 sets × 15, 12, 8, 8 reps, 45s rest
• a. Close Grip Bench Press - Dumbbell
  3 sets × 15, 12, 8 reps, 15s rest
• b. Partial Fly - Dumbbell
  3 sets × 15, 12, 8 reps, 15s rest
• c. Decline Push-up - Bodyweight/Weighted
  3 sets × 15, 12, 8 reps, 45s rest
• Lying Triceps Extension - Dumbbell
  4 sets × 15, 12, 8, 8 reps, 45s rest
• a. Kickback - Dumbbell
  4 sets × 15, 12, 8, 8 reps, 15s rest
• b. Close Grip Push-up - Bodyweight/Weighted
  3 sets × 15, 12, 8 reps, 45s rest
• Bench Dip - Bodyweight/Weighted
  1 sets × reps, 45s rest
• Ins And Out - Bodyweight/Weighted
  1 sets × reps

Legs

• Sumo Squat - Dumbbell
  4 sets × 15, 12, 8, 8 reps, 45s rest
• a. Alternating Lunge - Dumbbell
  3 sets × 15, 12, 8 reps, 15s rest
• b. Step Up To Reverse Lunge - Dumbbell
  3 sets × 15, 12, 8 reps, 45s rest
• a. Parallel Squat - Dumbbell
  3 sets × 15, 12, 8 reps, 15s rest
• b. Bulgarian Squat - Dumbbell
  3 sets × 15, 12, 8 reps, 15s rest
• c. Straight-leg Deadlift - Barbell
  3 sets × 15, 12, 8 reps, 45s rest
• a. Single Leg Calf Raise - Dumbbell
  2 sets × reps, 15s rest
• b. Seated Calf Raise - Dumbbell
  2 sets × reps, 15s rest
• c. Ins And Out - Bodyweight/Weighted
  2 sets × reps, 45s rest

Back/Biceps

• Deadlift - Barbell
  4 sets × 15, 12, 8, 8 reps, 45s rest
• a. Dumbbell Pull Over - Dumbbell
  4 sets × 15, 12, 8, 8 reps, 15s rest
• b. Pull-up - Bodyweight/Weighted
  3 sets × 10, 10, 10 reps, 45s rest
• a. Ez Bar Row - Barbell
  3 sets × 15, 12, 8 reps, 15s rest
• b. One Arm Bent-over Row - Dumbbell
  3 sets × 15, 12, 8 reps, 15s rest
• c. Bent Over Reverse Fly - Dumbbell
  3 sets × 15, 12, 8 reps, 45s rest
• Close Grip Chin-up - Bodyweight/Weighted
  3 sets × reps, 45s rest
• Seated Bicep Curl - Dumbbell
  4 sets × 15, 12, 8, 8 reps, 45s rest
• Hammer Curl (1,1,2) - Dumbbell
  3 sets × 15, 12, 8 reps, 45s rest
• Ez Bar Curl (Neutral) - Barbell
  4 sets × 15, 12, 8, 8 reps, 45s rest
• Airplane Cobra - Bodyweight/Weighted
  2 sets × 15 reps, 45s rest

Shoulders

• Seated Shoulder Press - Dumbbell
  4 sets × 15, 12, 8, 8 reps, 45s rest
• a. Lateral Raise - Dumbbell
  3 sets × 15, 12, 8 reps, 15s rest
• b. Upright Row - Dumbbell
  4 sets × 15, 12, 8, 8 reps, 45s rest
• a. Ez Bar Underhand Press - EZ Curl Bar
  3 sets × 15, 12, 8 reps, 15s rest
• b. Front Raise (1,1,2) - Dumbbell
  3 sets × 15, 12, 8 reps, 15s rest
• c. Rear Delt Raise - Dumbbell
  3 sets × 15, 12, 8 reps, 45s rest
• a. Standing Shrug - Dumbbell
  4 sets × 15, 12, 8, 8 reps, 15s rest
• b. Scap Trap - Dumbbell
  3 sets × 15, 12, 8 reps, 45s rest
• a. Sagi Six Way - Dumbbell
  2 sets × 12, 8 reps, 15s rest
• b. Tuck & Roll - Bodyweight/Weighted
  2 sets × 15 reps, 45s rest