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Description

Workout from the body beast series.Timings are a little sketchy.On drop sets skip the last rest and go straight to it.


Exercises

Set 1: 1 round
Warm up
3 minutes

Set 2: 4 rounds
Dumbbell or Barbell Bench Press
Dumbbell or Barbell Bench Press
1 minute
Rest
Rest
40 seconds

Set 3: 1 round
Rest
Rest
2 minutes

Set 4: 3 rounds
Incline Dumbbell Fly
Incline Dumbbell Fly
1 minute
Rest
Rest
25 seconds
Stability Ball Incline Press
Stability Ball Incline Press
1 minute
Rest
Rest
1 minute

Set 5: 1 round
Stability Ball Incline Press(Drop set)
Stability Ball Incline Press(Drop set)
30 seconds

Set 6: 1 round
Rest
Rest
2 minutes

Set 7: 3 rounds
Close Grip Bench Press
1 minute
Transition
10 seconds
Partial Dumbbell Fly
Partial Dumbbell Fly
1 minute
Transition
10 seconds
Decline Push-Ups
Decline Push-Ups
1 minute

Set 8: 1 round
Rest
Rest
2 minutes

Set 9: 4 rounds
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
40 seconds

Set 10: 1 round
Rest
Rest
1 min 30 secs

Set 11: 2 rounds
Tricep Kickbacks (Left)
Tricep Kickbacks (Left)
1 minute
Tricep Kickbacks (Right)
Tricep Kickbacks (Right)
1 minute
Tricep Push Ups
Tricep Push Ups
50 seconds
Rest
Rest
1 minute

Set 12: 1 round
Tricep Kickbacks (Left)
Tricep Kickbacks (Left)
40 seconds
Drop set
40 seconds
Tricep Kickbacks (Right)
Tricep Kickbacks (Right)
40 seconds
Drop Set
40 seconds
Tricep Push Ups
Tricep Push Ups
30 seconds

Set 13: 1 round
Rest
Rest
2 minutes

Set 14: 1 round
Tricep Dips
Tricep Dips
1 minute
In and Outs
In and Outs
1 minute

Set 15: 1 round
Stretch
1 min 30 secs


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