Transcription of WORKSHEET BEAST: TOTAL BODY
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WORKSHEET BEAST: TOTAL BODY
2012 Beachbody, LLC. All rights / WeekWarm-UpWORKSHEET BEAST: TOTAL body Cool-DownR = reps W = weight RT = right LT = left Sec = time C = completedEquipment Bench (or Stability Ball) Chin-Up Bar (or Bands With Door Attachment) Chin-Up Max * (and Sturdy Chair) Weights*Optional WORKSHEET and Pen Water and TowelWeight Suggestions:30 lbs., 40 lbs., 50 listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter SetPull-Up Push-UpSquatCrunchCircuit SetIncline PressBent-Over RowReverse Alternating LungePlank Twist-TwistCircuit Set1,1,2 Military PressPost Delt RaiseStiff Leg DeadliftRussian TwistCircuit SetBicep Curl-Up-Hammer Down Tricep Extension-KickbackCalf Raise-Weight at Shoulder Side Forearm Plank15 RepsR R W R 15
o C ll eserved. ate Week Warp WORKSHEET • BUILD: CHEST/TRIS Cool-Down R = reps W = weight RT = right LT = left Sec = time C = completed Single Set Dumbbell Chest Press Super Set Incline Dumbbell Fly Incline Dumbbell Press Giant Set
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