HUGE

Purpose: This sheet was Day 01: 1-Jan-2019 <<< Enter Start Date Here!
designed to keep track of your
progress for BODY BEAST. Day 90: 31-Mar-2019

Beast The instructions are below. Link: Measurements

Tuesday Wednesday Thursday Friday Saturday Sunday Monday

Week 1 1-Jan 1 2-Jan 2 3-Jan 3 4-Jan 4 5-Jan 5 6-Jan 6 7-Jan 7
BLOCK 1
Week 2 8-Jan 8 9-Jan 9 10-Jan 10 11-Jan 11 12-Jan 12 13-Jan 13 14-Jan 14
BUILD Week 3 15-Jan 15 16-Jan 16 17-Jan 17 18-Jan 18 19-Jan 19 20-Jan 20 21-Jan 21
Week 4 22-Jan 22 23-Jan 23 24-Jan 24 25-Jan 25 26-Jan 26 27-Jan 27 28-Jan 28
Week 5 29-Jan 29 30-Jan 30 31-Jan 31 1-Feb 32 2-Feb 33 3-Feb 34 4-Feb 35
BLOCK 2 Week 6 5-Feb 36 6-Feb 37 7-Feb 38 8-Feb 39 9-Feb 40 10-Feb 41 11-Feb 42
BULK Week 7 12-Feb 43 13-Feb 44 14-Feb 45 15-Feb 46 16-Feb 47 17-Feb 48 18-Feb 49
Week 8 19-Feb 50 20-Feb 51 21-Feb 52 22-Feb 53 23-Feb 54 24-Feb 55 25-Feb 56
Week 9 26-Feb 57 27-Feb 58 28-Feb 59 1-Mar 60 2-Mar 61 3-Mar 62 4-Mar 63
Week 10 5-Mar 64 6-Mar 65 7-Mar 66 8-Mar 67 9-Mar 68 10-Mar 69 11-Mar 70
BLOCK 3
Week 11 12-Mar 71 13-Mar 72 14-Mar 73 15-Mar 74 16-Mar 75 17-Mar 76 18-Mar 77
BEAST Week 12 19-Mar 78 20-Mar 79 21-Mar 80 22-Mar 81 23-Mar 82 24-Mar 83 25-Mar 84
REST WEEK Week 13 26-Mar 85 27-Mar 86 28-Mar 87 29-Mar 88 30-Mar 89 31-Mar 90

Instructions: To begin using this sheet, follow these instructions

1) Start by entering the date that you plan on starting BODY BEAST in the box that says Day 01: above
> The rest of the calendar will be automatically filled in for you.
> The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1,
the sheet will show SATURDAY as the Day of the Week.
> The number of the day that you are on also is reflected on the calendar
2) PUSH PLAY!!! And begin recording your progress.
> If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how.
It's easy. Just right-click the cell and select "Insert Comment"
3) When you have completed a workout, click the name of the workout.
> You will be taken to the "Workouts" sheet.
4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day.
> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet
5) Click the link at the bottom of the "Workouts" sheet to take you back to the "Full Routine" sheet.
> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for the day!

6) Go get a Recovery Drink!!!

7) Repeat the above steps each day until Day 90.
 Milestone Day 1 Day 90
1-Jan 31-Mar
Body Fat
Measurements

Weight
Chest
Waist
Hips
Right Thigh
Left Thigh
Right Arm
Left Arm

DON'T FORGET YOUR BEFORE PHOTOS

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http://www.CoachWoot.com
BODY BEAST - BUILD: CHEST/TRIS
Step Exercise Day 1 Day 7 Day 12 Day 17 Day 64 Day 78
REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight

Single Set - Round 1 - Dumbbell Chest Press 15 15 15 15 15 15

Round 2 - Dumbbell Chest Press 12 12 12 12 12 12

Round 3 - Dumbbell Chest Press 8 8 8 8 8 8

Round 4 - Dumbbell Chest Press 8 8 8 8 8 8

Superset - Round 1 - Incline Dumbbell Fly 15 15 15 15 15 15

Incline Dumbbell Pres 15 15 15 15 15 15

Superset - Round 2 - Incline Dumbbell Fly 12 12 12 12 12 12

Incline Dumbbell Pres 12 12 12 12 12 12

Superset - Round 3 - Incline Dumbbell Fly 8 8 8 8 8 8

Incline Dumbbell Pres 8 8 8 8 8 8

Incline Dumbbell Pres 8 8 8 8 8 8

Giant Set - Round 1 - Close Grip Press 15 15 15 15 15 15

Partial Chest Fly 15 15 15 15 15 15

Decline Push-Up 15 15 15 15 15 15

Giant Set - Round 2 - Close Grip Press 12 12 12 12 12 12

Partial Chest Fly 12 12 12 12 12 12

Decline Push-Up 12 12 12 12 12 12

Giant Set - Round 3 - Close Grip Press 8 8 8 8 8 8

Partial Chest Fly 8 8 8 8 8 8

Decline Push-Up 8 8 8 8 8 8

Single Set - Round 1 - Tricep Extension 15 15 15 15 15 15

Round 2 - Tricep Extension 12 12 12 12 12 12

Round 3 - Tricep Extension 8 8 8 8 8 8

Round 4 - Tricep Extension 8 8 8 8 8 8

Superset - Round 1 - Single Arm Kickback 15 15 15 15 15 15

Tricep Push-Up 15 15 15 15 15 15

Superset - Round 2 - Single Arm Kickback 12 12 12 12 12 12

Tricep Push-Up 12 12 12 12 12 12

8 8
Superset - Round 3 - Single Arm Kickback
8 8
8 8
Single Arm Kickback
8 8
8 8 8 8
8 8 8 8
8 8 8 8
8 8 8 8

Tricep Push-Up 8 8 8 8 8 8

Superset - Dips on Bench

In and Outs

Day 1 Day 7 Day 12 Day 17 Day 64 Day 78

Completed >>>>>>>>>

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Comments >>>>>>>>>
BODY BEAST - BUILD: LEGS
Step Exercise Day 2 Day 8 Day 13 Day 18 Day 72
REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight

Single Set - Round 1 - Sumo Squat 15 15 15 15 15

Round 2 - Sumo Squat 12 12 12 12 12

Round 3 - Sumo Squat 8 8 8 8 8

Round 4 - Sumo Squat (Drop Set) 8 8 8 8 8

Superset - Round 1 - Alternating Lunge 15 15 15 15 15

15 15 15 15 15
Step-Up to Reverse L
15 15 15 15 15

Superset - Round 2 - Alternating Lunge 12 12 12 12 12

12 12 12 12 12
Step-Up to Reverse L
12 12 12 12 12

Superset - Round 3 - Alternating Lunge 8 8 8 8 8

8 8 8 8 8
Step-Up to Reverse L
8 8 8 8 8

Giant Set - Round 1 - Parallel Squat 15 15 15 15 15

15 15 15 15 15
Bulgarian Squat
15 15 15 15 15
15 15 15 15 15
Straight Leg Deadlift
15 15 15 15 15

Giant Set - Round 2 - Parallel Squat 12 12 12 12 12

12 12 12 12 12
Bulgarian Squat
12 12 12 12 12
12 12 12 12 12
Straight Leg Deadlift
12 12 12 12 12

Giant Set - Round 3 - Parallel Squat 8 8 8 8 8

8 8 8 8 8
Bulgarian Squat
8 8 8 8 8
8 8 8 8 8
Straight Leg Deadlift
8 8 8 8 8

Giant Set - Round 1 - Single Leg Calf Raise

Seated Calf Raise

In and Outs

Giant Set - Round 2 - Single Leg Calf Raise

Seated Calf Raise

In and Outs

Day 2 Day 8 Day 13 Day 18 Day 72

Completed >>>>>>>>>

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Comments >>>>>>>>>
BODY BEAST - BUILD: BACK/BIS
Step Exercise Day 3 Day 9 Day 14 Day 19 Day 66 Day 82
REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight

Single Set - Round 1 - Deadlift 15 15 15 15 15 15

Round 2 - Deadlift 12 12 12 12 12 12

Round 3 - Deadlift 8 8 8 8 8 8

Round 4 - Deadlift 8 8 8 8 8 8

Superset - Round 1 - Dumbbell Pull-Over 15 15 15 15 15 15

Pull-Up 10 10 10 10 10 10

Superset - Round 2 - Dumbbell Pull-Over 12 12 12 12 12 12

Pull-Up 10 10 10 10 10 10

Superset - Round 3 - Dumbbell Pull-Over 8 8 8 8 8 8

Dumbbell Pull-Over 8 8 8 8 8 8

Pull-Up 10 10 10 10 10 10

Giant Set - Round 1 - EZ Bar Row 15 15 15 15 15 15

15 15 15 15 15 15
One-Arm Row
15 15 15 15 15 15

Reverse Fly 15 15 15 15 15 15

Giant Set - Round 2 - EZ Bar Row 12 12 12 12 12 12

12 12 12 12 12 12
One-Arm Row
12 12 12 12 12 12

Reverse Fly 12 12 12 12 12 12

Giant Set - Round 3 - EZ Bar Row 8 8 8 8 8 8

8 8 8 8 8 8
One-Arm Row
8 8 8 8 8 8

Reverse Fly 8 8 8 8 8 8

Single Set - Round 1 - Close-Grip Chin-Up

Round 2 - Close-Grip Chin-Up

Round 3 - Close-Grip Chin-Up

Single Set - Round 1 - Seated Bicep Curl 15 15 15 15 15 15

Round 2 - Seated Bicep Curl 12 12 12 12 12 12

Round 3 - Seated Bicep Curl 8 8 8 8 8 8

Round 4 - Seated Bicep Curl 8 8 8 8 8 8

Single Set - Round 1 - 1, 1, 2 Hammer Curl 15 15 15 15 15 15

Round 2 - 1, 1, 2 Hammer Curl 12 12 12 12 12 12

Round 3 - 1, 1, 2 Hammer Curl 8 8 8 8 8 8

Single Set - Round 1 - Neutral EZ Barl Curl 15 15 15 15 15 15

Round 2 - Neutral EZ Barl Curl 12 12 12 12 12 12

Round 3 - Neutral EZ Barl Curl 8 8 8 8 8 8

Round 4 - Neutral EZ Barl Curl 8 8 8 8 8 8

Single Set - Round 1 - Airplane Cobra

Round 2 - Airplane Cobra

Day 3 Day 9 Day 14 Day 19 Day 66 Day 82

Completed >>>>>>>>>

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Comments >>>>>>>>>
BODY BEAST - BUILD: SHOULDERS
Step Exercise Day 4 Day 10 Day 15 Day 20 Day 70
REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight

Single Set - Round 1 - Shoulder Press 15 15 15 15 15

Round 2 - Shoulder Press 12 12 12 12 12

Round 3 - Shoulder Press 8 8 8 8 8

Round 4 - Shoulder Press 8 8 8 8 8

Superset - Round 1 - Lateral Raise 15 15 15 15 15

Upright Row 15 15 15 15 15

Superset - Round 2 - Lateral Raise 12 12 12 12 12

Upright Row 12 12 12 12 12

Superset - Round 3 - Lateral Raise 8 8 8 8 8

Upright Row 8 8 8 8 8

Upright Row 8 8 8 8 8

Giant Set - Round 1 - EZ Bar Underhand Press 15 15 15 15 15

1, 1, 2 Front Raise 15 15 15 15 15

Rear Delt raise 15 15 15 15 15

Giant Set - Round 2 - EZ Bar Underhand Press 12 12 12 12 12

1, 1, 2 Front Raise 12 12 12 12 12

Rear Delt raise 12 12 12 12 12

Giant Set - Round 3 - EZ Bar Underhand Press 8 8 8 8 8

1, 1, 2 Front Raise 8 8 8 8 8

Rear Delt raise 8 8 8 8 8

Superset - Round 1 - Standing Dumbbell Shrug 15 15 15 15 15

Dumbbell Scap Trap 15 15 15 15 15

Superset - Round 2 - Standing Dumbbell Shrug 12 12 12 12 12

Dumbbell Scap Trap 12 12 12 12 12

Superset - Round 3 - Standing Dumbbell Shrug 8 8 8 8 8

Standing Dumbbell Sh 8 8 8 8 8

Dumbbell Scap Trap 8 8 8 8 8

Superset - Round 1 - Sagi Six-Way 12 12 12 12 12

Tuck & Roll 15 15 15 15 15

Superset - Round 1 - Sagi Six-Way 8 8 8 8 8

Tuck & Roll 15 15 15 15 15

BEAST ABS

Day 4 Day 10 Day 15 Day 20 Day 70

Completed >>>>>>>>>

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Comments >>>>>>>>>
BODY BEAST - BULK: CHEST
Step Exercise Day 22 Day 28 Day 34 Day 40 Day 46 Day 52 Day 58 Day 71
REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight

Super Set - Round 1 - Incline Fly 15 15 15 15 15 15 15 15

Incline Press 15 15 15 15 15 15 15 15

Super Set - Round 2 - Incline Fly 12 12 12 12 12 12 12 12

Incline Press 12 12 12 12 12 12 12 12

Super Set - Round 3 - Incline Fly 8 8 8 8 8 8 8 8

Incline Press 8 8 8 8 8 8 8 8

Incline Press (Drop Se 8 8 8 8 8 8 8 8

Force Set - Round 1 - Chest Press w/ Rotation 5 5 5 5 5 5 5 5

Round 2 - Chest Press w/ Rotation 5 5 5 5 5 5 5 5

Round 3 - Chest Press w/ Rotation 5 5 5 5 5 5 5 5

Round 4 - Chest Press w/ Rotation 5 5 5 5 5 5 5 5

Round 5 - Chest Press w/ Rotation 5 5 5 5 5 5 5 5

Progressive Set - Round 1 - Incline Press 15 15 15 15 15 15 15 15

Round 2 - Incline Press 12 12 12 12 12 12 12 12

Round 3 - Incline Press 8 8 8 8 8 8 8 8

Round 4 - Incline Press 8 8 8 8 8 8 8 8

Round 5 - Incline Press 12 12 12 12 12 12 12 12

Round 6 - Incline Press 15 15 15 15 15 15 15 15

Combo Set - Round 1 - Close-Grip Press to Fly 15 15 15 15 15 15 15 15

Round 2 - Close-Grip Press to Fly 12 12 12 12 12 12 12 12

Round 3 - Close-Grip Press to Fly 8 8 8 8 8 8 8 8

Multi Set - Round 1 - Decline Push-Up 15 15 15 15 15 15 15 15

Cobra to Airplane 10 10 10 10 10 10 10 10

Multi Set - Round 2 - Decline Push-Up 12 12 12 12 12 12 12 12

Russian Twist

Multi Set - Round 3 - Decline Push-Up 8 8 8 8 8 8 8 8

Day 22 Day 28 Day 34 Day 40 Day 46 Day 52 Day 58 Day 71

Completed >>>>>>>>>

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Comments >>>>>>>>>
BODY BEAST - BULK: BACK
Step Exercise Day 24 Day 30 Day 36 Day 42 Day 48 Day 54 Day 60 Day 75
REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight

Super Set - Round 1 - Pull-Over 15 15 15 15 15 15 15 15

Pull-Up 10 10 10 10 10 10 10 10

Super Set - Round 2 - Pull-Over 12 12 12 12 12 12 12 12

Pull-Up 10 10 10 10 10 10 10 10

Super Set - Round 3 - Pull-Over 8 8 8 8 8 8 8 8

Pull-Over 8 8 8 8 8 8 8 8

Pull-Up 10 10 10 10 10 10 10 10

Progressive Set - Round 1 - Reverse Grip Row 15 15 15 15 15 15 15 15

Round 2 - Reverse Grip Row 12 12 12 12 12 12 12 12

Round 3 - Reverse Grip Row 8 8 8 8 8 8 8 8

Round 4 - Reverse Grip Row 8 8 8 8 8 8 8 8

Round 5 - Reverse Grip Row 12 12 12 12 12 12 12 12

Round 6 - Reverse Grip Row 15 15 15 15 15 15 15 15

5 5
Force Set - Round 1 - One-Arm Row
5 5
5 5
Round 2 - One-Arm Row
5 5
5 5
Round 3 - One-Arm Row
5 5
5 5
Round 4 - One-Arm Row
5 5
5 5
Round 5 - One-Arm Row
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5

Single Set - Round 1 - Deadlift 15 15 15 15 15 15 15 15

Round 2 - Deadlift 12 12 12 12 12 12 12 12

Round 3 - Deadlift 8 8 8 8 8 8 8 8

Deadlift 8 8 8 8 8 8 8 8

Super Set - Round 1 - Reverse Fly 15 15 15 15 15 15 15 15

Plank Rotation

Super Set - Round 2 - Reverse Fly 12 12 12 12 12 12 12 12

Plank Rotation

Day 24 Day 30 Day 36 Day 42 Day 48 Day 54 Day 60 Day 75

Completed >>>>>>>>>

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Comments >>>>>>>>>
BODY BEAST - BULK: LEGS
Step Exercise Day 23 Day 29 Day 35 Day 41 Day 47 Day 53 Day 59 Day 65 Day 79
REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight
12 12 12 12 12 12 12 12 12
Single Set - Round 1 - Front to Back Lunge
12 12 12 12 12 12 12 12 12
10 10 10 10 10 10 10 10 10
Round 2 - Front to Back Lunge
10 10 10 10 10 10 10 10 10
8 8 8 8 8 8 8 8 8
Round 3 - Front to Back Lunge
8 8 8 8 8 8 8 8 8

Progressive Set - Round 1 - Squat 15 15 15 15 15 15 15 15 15

Round 2 - Squat 12 12 12 12 12 12 12 12 12

Round 3 - Squat 8 8 8 8 8 8 8 8 8

Round 4 - Squat 8 8 8 8 8 8 8 8 8

Round 5 - Squat 12 12 12 12 12 12 12 12 12

Round 6 - Squat 15 15 15 15 15 15 15 15 15

Force Set - Round 1 - Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5

Round 2 - Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5

Round 3 - Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5

Round 4 - Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5

Round 5 - Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5

15 15 15 15 15 15 15 15 15
Progressive Set - Round 1 - Split Squat w/ EZ Bar
15 15 15 15 15 15 15 15 15
12 12 12 12 12 12 12 12 12
Round 2 - Split Squat w/ EZ Bar
12 12 12 12 12 12 12 12 12
8 8 8 8 8 8 8 8 8
Round 3 - Split Squat w/ EZ Bar
8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8
Round 4 - Split Squat w/ EZ Bar
8 8 8 8 8 8 8 8 8
12 12 12 12 12 12 12 12 12
Round 5 - Split Squat w/ EZ Bar
12 12 12 12 12 12 12 12 12
15 15 15 15 15 15 15 15 15
Round 6 - Split Squat w/ EZ Bar
15 15 15 15 15 15 15 15 15

Superset - Round 1 - Stiff Leg Deadlift 15 15 15 15 15 15 15 15 15

Alt. Side Squat 10 10 10 10 10 10 10 10 10

Superset - Round 2 - Stiff Leg Deadlift 12 12 12 12 12 12 12 12 12

Alt. Side Squat 10 10 10 10 10 10 10 10 10

Superset - Round 3 - Stiff Leg Deadlift 8 8 8 8 8 8 8 8 8

Stiff Leg Deadlift (Dro 8 8 8 8 8 8 8 8 8

Alt. Side Squat 10 10 10 10 10 10 10 10 10

Superset - Round 1 - Calf Raise 50 50 50 50 50 50 50 50 50

Beast Abs

Superset - Round 2 - Calf Raise 50 50 50 50 50 50 50 50 50

Beast Abs

Day 23 Day 29 Day 35 Day 41 Day 47 Day 53 Day 59 Day 65 Day 79

Completed >>>>>>>>>

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Comments >>>>>>>>>
BODY BEAST - BULK: SHOULDERS
Step Exercise Day 26 Day 32 Day 38 Day 44 Day 50 Day 56 Day 62 Day 83
REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight

Superset - Round 1 - Lateral Raise 15 15 15 15 15 15 15 15

Arnold Press 15 15 15 15 15 15 15 15

Superset - Round 2 - Lateral Raise 12 12 12 12 12 12 12 12

Arnold Press 12 12 12 12 12 12 12 12

Superset - Round 3 - Lateral Raise 8 8 8 8 8 8 8 8

Arnold Press 8 8 8 8 8 8 8 8

Arnold Press (Drop Se 8 8 8 8 8 8 8 8

Progressive Set - Round 1 - Upright Row 15 15 15 15 15 15 15 15

Round 2 - Upright Row 12 12 12 12 12 12 12 12

Round 3 - Upright Row 8 8 8 8 8 8 8 8

Round 4 - Upright Row 8 8 8 8 8 8 8 8

Round 5 - Upright Row 12 12 12 12 12 12 12 12

Round 6 - Upright Row 15 15 15 15 15 15 15 15

Superset - Round 1 - Alt. Front Raise 15 15 15 15 15 15 15 15

Plate Twist-Twist 10 10 10 10 10 10 10 10

Superset - Round 2 - Alt. Front Raise 12 12 12 12 12 12 12 12

Plate Twist-Twist 10 10 10 10 10 10 10 10

Superset - Round 3 - Alt. Front Raise 8 8 8 8 8 8 8 8

Plate Twist-Twist 10 10 10 10 10 10 10 10

Progressive Set - Round 1 - Reverse Fly 15 15 15 15 15 15 15 15

Round 2 - Reverse Fly 12 12 12 12 12 12 12 12

Round 3 - Reverse Fly 8 8 8 8 8 8 8 8

Round 4 - Reverse Fly 8 8 8 8 8 8 8 8

Round 5 - Reverse Fly 12 12 12 12 12 12 12 12

Round 6 - Reverse Fly 15 15 15 15 15 15 15 15

Superset - Round 1 - Superman Stretch 10 10 10 10 10 10 10 10

Plank Twist-Twist

Superset - Round 2 - Superman Stretch 10 10 10 10 10 10 10 10

Plank Twist-Twist

Day 26 Day 32 Day 38 Day 44 Day 50 Day 56 Day 62 Day 83

Completed >>>>>>>>>

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Comments >>>>>>>>>
BODY BEAST - BULK: ARMS
Step Exercise Day 25 Day 31 Day 37 Day 43 Day 49 Day 55 Day 61 Day 69 Day 76
REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight

Progressive Set - Round 1 - Standing Curl 15 15 15 15 15 15 15 15 15

Round 2 - Standing Curl 12 12 12 12 12 12 12 12 12

Round 3 - Standing Curl 8 8 8 8 8 8 8 8 8

Round 4 - Standing Curl 8 8 8 8 8 8 8 8 8

Round 5 - Standing Curl 12 12 12 12 12 12 12 12 12

Round 6 - Standing Curl 15 15 15 15 15 15 15 15 15

Single Set - Round 1 - Tricep Extension 15 15 15 15 15 15 15 15 15

Round 2 - Tricep Extension 12 12 12 12 12 12 12 12 12

Round 3 - Tricep Extension 8 8 8 8 8 8 8 8 8

Round 4 - Tricep Extension (Drop Set 8 8 8 8 8 8 8 8 8

Force Set - Round 1 - Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5

Round 2 - Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5

Round 3 - Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5

Round 4 - Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5

Round 5 - Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5

Single Set - Round 1 - Skull Crusher 15 15 15 15 15 15 15 15 15

Round 2 - Skull Crusher 12 12 12 12 12 12 12 12 12

Round 3 - Skull Crusher 8 8 8 8 8 8 8 8 8

Round 4 - Skull Crusher (Drop Set) 8 8 8 8 8 8 8 8 8

15 15 15 15 15 15 15 15 15
Progressive Set - Round 1 - Hammer Curl
15 15 15 15 15 15 15 15 15
12 12 12 12 12 12 12 12 12
Round 2 - Hammer Curl
12 12 12 12 12 12 12 12 12
8 8 8 8 8 8 8 8 8
Round 3 - Hammer Curl
8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8
Round 4 - Hammer Curl
8 8 8 8 8 8 8 8 8
12 12 12 12 12 12 12 12 12
Round 5 - Hammer Curl
12 12 12 12 12 12 12 12 12
15 15 15 15 15 15 15 15 15
Round 6 - Hammer Curl
15 15 15 15 15 15 15 15 15
15 15 15 15 15 15 15 15 15
Progressive Set - Round 1 - Tricep Kickback
15 15 15 15 15 15 15 15 15
12 12 12 12 12 12 12 12 12
Round 2 - Tricep Kickback
12 12 12 12 12 12 12 12 12
8 8 8 8 8 8 8 8 8
Round 3 - Tricep Kickback
8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8
Round 4 - Tricep Kickback
8 8 8 8 8 8 8 8 8
12 12 12 12 12 12 12 12 12
Round 5 - Tricep Kickback
12 12 12 12 12 12 12 12 12
15 15 15 15 15 15 15 15 15
Round 6 - Tricep Kickback
15 15 15 15 15 15 15 15 15

Single Set - Weighted Crunch 30 30 30 30 30 30 30 30 30

BEAST ABS

Day 25 Day 31 Day 37 Day 43 Day 49 Day 55 Day 61 Day 69 Day 76

Completed >>>>>>>>>

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Comments >>>>>>>>>
Body Beast - Beast: Cardio/Abs/Rest
BLOCK 1: BUILD Day 5 Day 6 Day 11 Day 16 Day 21
Rest
Beast: Cardio
Beast: Abs
Completed >>>>>>

BLOCK 2: BULK Day 27 Day 33 Day 39 Day 45 Day 51 Day 57 Day 63

Completed >>>>>>

BLOCK 3: BEAST Day 67 Day 68 Day 73 Day 74 Day 77 Day 80 Day 81 Day 84
Rest
Beast: Cardio
Beast: Abs
Completed >>>>>>

REST WEEK Day 85 Day 86 Day 87 Day 88 Day 89 Day 90

Completed >>>>>>

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Comments >>>>>>