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Category: Men Fitness

Men Fitness

Workout 102

Workout 102

Warm up 10 min cap 5 rounds 10 min cap 3 rounds 15 air squats 10 push ups 10 inverse pull ups Workout 6 rounds 10 pull ups 10 deadlifts 12 step ups

Body Beast Day 9 Back and bis

Body Beast Day 9 Back and bis

Day 9 is here, i been raising the weights little every week, i feel good and been eating more.  WARM UP 10 high knees, 10 Circles to front, 10 Circles to the back 5 Walk to plank and walk back, 10 Ankle knees and sky, 10 huggers DEADLIFT (dumbbells or straight bar) i used straight bar Round 1: 15 reps – 115 lbs Round 2: increase weight: 12 reps – 125 lbs Round 3: increase weight: 8 reps – 155…

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day 8 body beast Legs

day 8 body beast Legs

Length: about 35 minutes Equipment needed: Bench/stability ball, chair, curl bar with weights (optional), dumbbells Reminder: drink water as needed WARM UP 10 reps, high knees 10 reps, circle with knees 10 reps, back lunges 10 reps, air sumo squats SUMO SQUATS – TOES OUT Round 1: 15 reps – easy bar 70 lbs Round 2: increase weight: 12 reps – easy bar 90 lbs Round 3: increase weight: 8 reps – easy bar 100 lbs Drop set (no rest): decrease…

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body beast Day 7 Chest

body beast Day 7 Chest

Day 7: Build: Chest/Tris. Length: about 42 minutes Equipment needed: Bench or stability ball (I chose the bench), chair, dumbbells, or bands. WARM UP: 10 close hand push ups 10 mid hand push ups 10 wide hand push ups CHEST Round 1: 15 reps – bench-press – 155 lb Round 2: increase weight: 12 reps (quicker tempo) – 165 lb Drop set: increase weight: 8 reps (slower tempo)-  175 lb Drop set 2 (switch weights fast): decrease weight: 8 reps –…

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body beast Day 6 Rest

body beast Day 6 Rest

Today is my first rest day on the program. I ran this morning alternative run jog run 2.5 miles. Stretch. It has been really hard to eat so much, to keep up with the demand calories intake. I started to take protein shake to help me with the 2410 calories per day.

Body Beast day 5 shoulders

Body Beast day 5 shoulders

Shoulders Day 5 This morning i ran 2.5  miles, my breakfast was pretty big, 1 cup of oatmeal, 6 egg whites, and 1 apple.  Length: about 35 minutes Equipment needed: Bench (or stability ball), weights, curl bar with plates WARM UP 20 high knees, 10 shoulder Circles to front, 10 shoulder Circles to the back front raises, 10 Aside raises, 10 db shoulder presses, 10 huggers SEATED SHOULDER PRESS Round 1: 15 reps – 40 lbs Round 2: increase weight: 12 reps…

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Body Beast Day 4 Cardio and Abs

Body Beast Day 4 Cardio and Abs

Today i had to modify the workout because i’m so sore from the last 3 days. I also rode my bike early this morning for about 6 miles. Here is my modified version: Cardio Day 4 Length: About 30 minutes Equipment needed: Bench (can be optional) & weights WARM UP 10 high knees 10 single leg/hip rotations 10 lunges 10 air squats  Workout Squat to Overhead Press + Hold – 12 squat to over head press straight bar, 10 second hold on low position,…

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body beast Day 3 Back and Bis

body beast Day 3 Back and Bis

Ok, here we are on day 3, back and bis. I have to be honest my legs are really sore specially my gluteus maximus, gluteus medius, gluteus minimus and hamstrings.  here is day 3 evaluation: Length: about 40 minutes Equipment needed: Bench (or stability ball), Chin-Up Bar (or bands for indoors), weights, curl bar with plates, chair (optional but can be used during pull-ups) WARM UP 10 high knees, 10 Circles to front, 10 Circles to the back 5 Walk…

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workout 101

workout 101

Warm up 10 min cap 5 rounds run 200m 10 wall ball shots 10 good mornings Workout Set 1, 5 rounds 10 shoulder presses 14 squats Set 2, 4 rounds 12 Kettlebell Swing 10 Burpees

Workout 100

Workout 100

Warm up 10 min cap 5 rounds 15 air squats 10 push-ups 12 good mornings Workout set 1, 5 rounds 10 bench presses 12 Squats set 2, 4 rounds 12 dumbbell incline 14 lunges