BEAST

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

kingston19 on May 31, 2009

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Biceps, Forearms, Abs, Chest

Description

wanna be tank?

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Concentration Curls	25 lbs.	10	60
	20 lbs.	10	60
Incline Dumbbell Curls	20 lbs.	15	60
	20 lbs.	15	60
Single-Arm Preacher Hammer Curl	20 lbs.	15	60
	20 lbs.	15	60
Zottman Curl	20 lbs.	10	60
	20 lbs.	15	60
	20 lbs.	20	60
Forearms
Dumbbell Wrist Curls	25 lbs.	18	60
	25 lbs.	18	60
Abs
Ball Crunches	-	30	30
	-	30	30
Bicycle Crunches	-	40	30
Crunches	-	150	30
Side Jackknifes	-	30	30
Knee to Chest Crunches	-	50	30
Medicine Ball Rotations	-	35	30
Reverse Crunches	-	30	30
Chest
Dumbbell Bench Press	25 lbs.	15	60
	25 lbs.	15	60
Dumbbell Bench Press: Speed	25 lbs.	12	60
Hindu Pushup	-	15	60
Pushup Hold	-	20	60
Pushups	-	50	60
Pushups: Medicine Ball	-	15	60
Swiss-Ball Pushup	-	20	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Concentration Curls	25 lbs.	10	60
	20 lbs.	10	60
Incline Dumbbell Curls	20 lbs.	15	60
	20 lbs.	15	60
Single-Arm Preacher Hammer Curl	20 lbs.	15	60
	20 lbs.	15	60
Zottman Curl	20 lbs.	10	60
	20 lbs.	15	60
	20 lbs.	20	60
Forearms
Dumbbell Wrist Curls	25 lbs.	18	60
	25 lbs.	18	60
Abs
Ball Crunches	-	30	30
	-	30	30
Bicycle Crunches	-	40	30
Crunches	-	150	30
Side Jackknifes	-	30	30
Knee to Chest Crunches	-	50	30
Medicine Ball Rotations	-	35	30
Reverse Crunches	-	30	30
Chest
Dumbbell Bench Press	25 lbs.	15	60
	25 lbs.	15	60
Dumbbell Bench Press: Speed	25 lbs.	12	60
Hindu Pushup	-	15	60
Pushup Hold	-	20	60
Pushups	-	50	60
Pushups: Medicine Ball	-	15	60
Swiss-Ball Pushup	-	20	60

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