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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 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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