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7/25/2019 Body Beast Workowut Sheets Lean
1/97
Start 5/4/2016 Wednesday Lifted
Week 15/4/2016 Day 1
Build Chest/Tris
Week 211-May Day
Build Le!s
Week "1-May Day 15
Build Ba#k/Bis
Week 425-May Day 22
Bulk Chest
Week 51-$un Day 2%
Bulk Chest
Week 6-$un Day "6
Bulk Chest
Week &15-$un Day 4"
Bulk Chest
Week 22-$un Day 50
Bulk Chest
Week %
2%-$un Day 5&
Build Chest/Tris
Week 106-$ul Day 64
Bulk Chest
Week 111"-$ul Day &1
Build Chest/Tris
Week 1220-$ul Day &
Bulk Chest
'(ST W(() Week 1"2&-$ul Day 5
'est
*+,S( 1
B.LD
*+,S( 2
BL)
*+,S( "
B(,ST
7/25/2019 Body Beast Workowut Sheets Lean
2/97
Thursday Lifted 1/5/1%00 Lifted
5/5/2016 Day 2 5/6/2016 Day "
Build Le!s Build Ba#kBis
12-May Day % 5/1"/2016 Day 10
Build Ba#kBis Beast Cardi/,s
1%-May Day 16 5/20/2016 Day 1&
Beast Cardi/,s Build Shulders
26-May Day 2" 5/2&/2016 Day 24
Bulk Le!s Bulk ,rs
2-$un Day "0 6/"/2016 Day "1
Bulk Le!s Bulk ,rs
%-$un Day "& 6/10/2016 Day "
Bulk Le!s Bulk ,rs
16-$un Day 44 6/1&/2016 Day 45
Bulk Le!s Bulk ,rs
2"-$un Day 51 6/24/2016 Day 52
Bulk Le!s Bulk ,rs
"0-$un Day 5 &/1/2016 Day 5%
Build Le!s Build Ba#kBis
&-$ul Day 65 &//2016 Day 66
Build Le!s Bulk Shulders
14-$ul Day &2 &/15/2016 Day &"
Bulk Le!s Build Ba#kBis
21-$ul Day &% &/22/2016 Day 0
Build Le!s Bulk Shulders
2-$ul Day 6 &/2%/2016 Day &
'est 'est
7/25/2019 Body Beast Workowut Sheets Lean
3/97
1/6/1%00 Lifted 1/&/1%00 Lifted
5/&/2016 Day 4 5//2016 Day 5
Beast Cardi/,s Build Shulders
5/14/2016 Day 11 5/15/2016 Day 12
Shulders 'est
5/21/2016 Day 1 5/22/2016 Day 1%
Build Chest/Tris Build Le!s
5/2/2016 Day 25 5/2%/2016 Day 26
Beast Cardi/,s Bulk Ba#k
6/4/2016 Day "2 6/5/2016 Day ""
Beast Cardi/,s Bulk Ba#k
6/11/2016 Day "% 6/12/2016 Day 40
Beast Cardi/,s Bulk Ba#k
6/1/2016 Day 46 6/1%/2016 Day 4&
Beast Cardi/,s Bulk Ba#k
6/25/2016 Day 5" 6/26/2016 Day 54
Beast Cardi/,s Bulk Ba#k
7/2/2016 Day 60 &/"/2016 Day 61
Beast Cardi/,s Build Shulders
&/%/2016 Day 6& &/10/2016 Day 6
Bulk Ba#k Bulk ,rs
&/16/2016 Day &4 &/1&/2016 Day &5
Beast Cardi/,s Build Shulders
&/2"/2016 Day 1 &/24/2016 Day 2
Bulk Ba#k Bulk ,rs
&/"0/2016 Day &/"1/2016 Day %
'est 'est
7/25/2019 Body Beast Workowut Sheets Lean
4/97
Mnday Lifted Tuesday Lifted
424%% Day 6 42500 Day &
'est Build Chest/Tris
16-May Day 1" 1&-May Day 14
Build Chest/Tris Build Le!s
2"-May Day 20 24-May Day 21
Build Ba#k/Bis 'est
"0-May Day 2& "1-May Day 2
Bulk Shulders 'est
6-$un Day "4 &-$un Day "5
Bulk Shulders 'est
1"-$un Day 41 14-$un Day 42
Bulk Shulders 'est
20-$un Day 4 21-$un Day 4%
Bulk Shulders 'est
2&-$un Day 55 2-$un Day 56
Bulk Shulders 'est
4-$ul Day 62 5-$ul Day 6"
'est Beast Cardi/,s
11-$ul Day 6% 12-$ul Day &0
Beast Cardi/,s 'est
1-$ul Day &6 1%-$ul Day &&
'est Beast Cardi/,s
25-$ul Day " 26-$ul Day 4
Beast Cardi/,s 'est
1-,u! Day %0
'est
7/25/2019 Body Beast Workowut Sheets Lean
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Day 1 14 28
Date 4-May 18-May 1-Jun
Male/Female Female Female Female
Weight
Chest
Waist
Hips
Right ThighLeft Thigh
Right Am
Left Am
Right F!eam
Left F!eam
Wist
Lea" #!$y Mass
#!$y Fat %Weight Lifte$ 0 0
#&il$
Day 1 2
Weight
Day 8 9
Weight
Day 15 16
Weight
#'L(
Day 22 23
Weight
Day 29 30
Weight
Day 36 37
Weight
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Day 43 44
Weight
Day 50 51
Weight
#)A*T
Day 57 58
Weight
Day 64 65
Weight
Day 71 72
Weight
Day 78 79
Weight
Day 85 86
Weight
7/25/2019 Body Beast Workowut Sheets Lean
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Version 1.1
42 +6 70 84 ,0
15-Jun 29-Jun 13-Jul 27-Jul 2-Aug
Female Female Female Female Female
0 0 0 0 0
3 4 5 6 7
10 11 12 13 14
17 18 19 20 21
24 25 26 27 28
31 32 33 34 35
38 39 40 41 42
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45 46 47 48 49
52 53 54 55 56
59 60 61 62 63
66 67 68 69 70
73 74 75 76 77
80 81 82 83 84
87 88 89 90
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T!tal
0
T!tal
0
T!tal
0T!tal
0N! "# $%#A!& 'T!tal
0
T!tal
0
1 2 3 4 5
0.00
2.00
4.00
6.00
8.00
10.00
12.00
Lea" #!$y Ma
1 2 3 4 5
0.00
2.00
4.00
6.00
8.0010.00
12.00
Weight
0
0
0
1
1
1Weight Lifte
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T!tal
0
T!tal
0
T!tal
0
T!tal
0
T!tal
0
T!tal
0
T!tal
0
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(') *$+
6 7 8
s
6 7 8
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Beast: Cardio/Abs/Rest
,lae an / in e green o/ en omlee
#L-C( 1. #'LD Day 4 Day 6 Day 10 Day 12
$es
eas+ 'ario
eas+ As
6 a33
#L-C( 2. #'L( Day 2+ Day 28 Day 2 Day +
$es
eas+ 'ario
eas+ As
6 a33
#L-C( . #)A*T Day 60 Day 62 Day 6 Day 6,
$es
eas+ 'ario
eas+ As
C!mplete
R)*T W))( Day 8+ Day 86 Day 87 Day 88
#)A*T M-D)33
7/25/2019 Body Beast Workowut Sheets Lean
14/97
$eurn "o e
Day 16 Day 21
Day , Day 42 Day 46 Day 4, Day + Day +6
Day 70 Day 74 Day 76 Day 77 Day 8 Day 84
Day 8, Day ,0
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ule
7/25/2019 Body Beast Workowut Sheets Lean
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BUILD: CHEST/TRIS
(3er#ise Day 1
Set Reps Weight Set
Single Set - Round 1 - Dumbbell Chest Press 15 15
Round 2 - Dumbbell Chest Press 12 12
Round 3 - Dumbbell Chest Press
Round 4 - Dumbbell Chest Press
Superset - Round 1 - n!line Dumbbell "l# 15 15
n!line Dumbbell Press 15 15
Superset - Round 2 - n!line Dumbbell "l# 12 12
n!line Dumbbell Press 12 12
Superset - Round 3 - n!line Dumbbell "l#
n!line Dumbbell Press
n!line Dumbbell Press
$i%nt Set - Round 1 - Close $rip Press 15 15
P%rti%l Chest "l# 15 15
De!line Push-&p 15 15
$i%nt Set - Round 2 - Close $rip Press 12 12
P%rti%l Chest "l# 12 12
De!line Push-&p 12 12
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$i%nt Set - Round 3 - Close $rip Press
P%rti%l Chest "l#
De!line Push-&p
Single Set - Round 1 - 'ri!ep ()tension 15 15
Round 2 - 'ri!ep ()tension 12 12
Round 3 - 'ri!ep ()tension
Round 4 - 'ri!ep ()tension
Superset - Round 1 - Single *rm +i!,b%!,'15 '15
L15 L15
'ri!ep Push-&p 15 15
Superset - Round 2 - Single *rm +i!,b%!,'12 '12
L12 L12
'ri!ep Push-&p 12 12
Superset - Round 3 - Single *rm +i!,b%!,' '
L L
Single *rm +i!,b%!,' '
L L
'ri!ep Push-&p
Superset - Dips on en!h 0060 0060
n %nd .uts 0060 0060
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Day & Day 1" Day 1
Reps Weight Set Reps Weight Set Reps Weight
15 15
12 12
15 15
15 15
12 12
12 12
15 15
15 15
15 15
12 12
12 12
12 12
00.2
0.4
0.6
0.8
1
Wt Lifte$
7/25/2019 Body Beast Workowut Sheets Lean
19/97
15 15
12 12
'15 '15
L15 L15
15 15
'12 '12
L12 L12
12 12
' '
L L
' '
L L
0060 0060
0060 0060
7/25/2019 Body Beast Workowut Sheets Lean
20/97
Day 5& Day &1
Set Reps Weight Set Reps Weight
15 15
12 12
15 15
15 15
12 12
12 12
15 15
15 15
15 15
12 12
12 12
12 12
%s
7/25/2019 Body Beast Workowut Sheets Lean
21/97
15 15
12 12
'15 '15
L15 L15
15 15
'12 '12
L12 L12
12 12
' '
L L
' '
L L
0060 0060
0060 0060
7/25/2019 Body Beast Workowut Sheets Lean
22/97
$eurn "o eule
tes
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23/97
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24/97
BL) C+(ST
(3er#ise Day 22
Set 'es Wei!ht Set
Super Set - Round 1 - n!line "l# 15 15
n!line Press 15 15
Super Set - Round 2 - n!line "l# 12 12
n!line Press 12 12
Super Set - Round 3 - n!line "l#
n!line Press
n!line Press Drop Set
"or!e Set - Round 1 - Chest Press / Rot%tion 5 5
Round 2 - Chest Press / Rot%tion 5 5
Round 3 - Chest Press / Rot%tion 5 5
Round 4 - Chest Press / Rot%tion 5 5
Round 5 - Chest Press / Rot%tion 5 5
Progressie Set - Round 1 - n!line Press 15 15
Round 2 - n!line Press 12 12
Round 3 - n!line Press
Round 4 - n!line Press
0
0.2
0.4
0.6
0.8
1
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Round 5 - n!line Press 12 12
Round 6 - n!line Press 15 15
Combo Set - Round 1 - Close-$rip Press to "l# 15 15
Round 2 - Close-$rip Press to "l# 12 12
Round 3 - Close-$rip Press to "l#
ulti Set - Round 1 - De!line Push-&p 15 15
Cobr% to *irpl%ne 10 10
ulti Set - Round 2 - De!line Push-&p 12 12
Russi%n 'ist 00"0 00"0
ulti Set - Round 3 - De!line Push-&p
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Day 2% Day "6 Day 4"
'es Wei!ht Set 'es Wei!ht Set 'es Wei!ht
15 15
15 15
12 12
12 12
5 5
5 5
5 5
5 5
5 5
15 15
12 12
Wt Lifte$
%s
7/25/2019 Body Beast Workowut Sheets Lean
27/97
12 12
15 15
15 15
12 12
15 15
10 10
12 12
00"0 00"0
7/25/2019 Body Beast Workowut Sheets Lean
28/97
Day 50 Day 64 Day &
Set 'es Wei!ht Set 'es Wei!ht Set 'es
15 15 15
15 15 15
12 12 12
12 12 12
5 5 5
5 5 5
5 5 5
5 5 5
5 5 5
15 15 15
12 12 12
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12 12 12
15 15 15
15 15 15
12 12 12
15 15 15
10 10 10
12 12 12
00"0 00"0 00"0
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Wei!ht
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31/97
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$eurn "o eule
tes
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33/97
7/25/2019 Body Beast Workowut Sheets Lean
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B.LD L(7S
(3er#ise Day 2
Set 'es Wei!ht Set
Single Set - Round 1 - Sumo Su%t 15 15
Round 2 - Sumo Su%t 12 12
Round 3 - Sumo Su%t
Round 4 - Sumo Su%t Drop Set
Superset - Round 1 - *ltern%ting unge 15 15
Step-&p to Reerse unge'15 '15
L15 L15
Superset - Round 2 - *ltern%ting unge 12 12
Step-&p to Reerse unge'12 '12
L12 L12
Superset - Round 3 - *ltern%ting unge
Step-&p to Reerse unge' '
L L
$i%nt Set - Round 1 - P%r%llel Su%t 15 15
ulg%ri%n Su%t'15 '15
L15 L15
Str%ight eg De%dlit
'15 '15
L15 L15
$i%nt Set - Round 2 - P%r%llel Su%t 12 12
ulg%ri%n Su%t'12 '12
L12 L12
Str%ight eg De%dlit'12 '12
L12 L12
0
0
0
1
1
1
7/25/2019 Body Beast Workowut Sheets Lean
35/97
$i%nt Set - Round 3 - P%r%llel Su%t
ulg%ri%n Su%t' '
L L
Str%ight eg De%dlit' '
L L
$i%nt Set - Round 1 - Single eg C%l R%ise0"0 0"0
0"0 0"0
Se%ted C%l R%ise 00"0 00"0
n %nd .uts 00"0 00"0
$i%nt Set - Round 2 - Single eg C%l R%iseL 0"0 L 0"0
' 0"0 ' 0"0
Se%ted C%l R%ise 00"0 00"0
n %nd .uts 00"0 00"0
7/25/2019 Body Beast Workowut Sheets Lean
36/97
Day Day 14 Day 1%
'es Wei!ht Set 'es Wei!ht Set 'es Wei!ht
15 15
12 12
15 15
'15 '15
L15 L15
12 12
'12 '12
L12 L12
' '
L L
15 15
'15 '15
L15 L15
'15 '15
L15 L15
12 12
'12 '12
L12 L12
'12 '12
L12 L12
Wt Lifte$
7/25/2019 Body Beast Workowut Sheets Lean
37/97
' '
L L
' '
L L
0"0 0"0
0"0 0"0
00"0 00"0
00"0 00"0
L 0"0 L 0"0
' 0"0 ' 0"0
00"0 00"0
00"0 00"0
7/25/2019 Body Beast Workowut Sheets Lean
38/97
Day 5 Day 65 Day &%
Set 'es Wei!ht Set 'es Wei!ht Set 'es
15 15 15
12 12 12
15 15 15
'15 '15 '15
L15 L15 L15
12 12 12
'12 '12 '12
L12 L12 L12
' ' '
L L L
15 15 15
'15 '15 '15
L15 L15 L15
'15 '15 '15
L15 L15 L15
12 12 12
'12 '12 '12
L12 L12 L12
'12 '12 '12
L12 L12 L12
%s
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' ' '
L L L
' ' '
L L L
0"0 0"0 0"0
0"0 0"0 0"0
00"0 00"0 00"0
00"0 00"0 00"0
L 0"0 L 0"0 L 0"0
' 0"0 ' 0"0 ' 0"0
00"0 00"0 00"0
00"0 00"0 00"0
7/25/2019 Body Beast Workowut Sheets Lean
40/97
Wei!ht
7/25/2019 Body Beast Workowut Sheets Lean
41/97
7/25/2019 Body Beast Workowut Sheets Lean
42/97
$eurn "o eule
tes
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43/97
7/25/2019 Body Beast Workowut Sheets Lean
44/97
BL) L(7S
(3er#ise Day 2" Day "0
Set 'es Wei!ht Set 'es
Single Set - Round 1 - "ront to %!, unge'12 '12
L12 L12
Round 2 - "ront to %!, unge'10 '10
L10 L10
Round 3 - "ront to %!, unge' '
L L
Progressie Set - Round 1 - Su%t 15 15
Round 2 - Su%t 12 12
Round 3 - Su%t
Round 4 - Su%t
Round 5 - Su%t 12 12
Round 6 - Su%t 15 15
"or!e Set - Round 1 - "ull to 1/2 Sumo Su%t 5 5
Round 2 - "ull to 1/2 Sumo Su%t 5 5
Round 3 - "ull to 1/2 Sumo Su%t 5 5
Round 4 - "ull to 1/2 Sumo Su%t 5 5
Round 5 - "ull to 1/2 Sumo Su%t 5 5
Progressie Set - Round 1 - Split Su%t / (7 %r'15 '15
L15 L15
Round 2 - Split Su%t / (7 %r'12 '12
L12 L12
' '
0
0.20.4
0.6
0.8
1
7/25/2019 Body Beast Workowut Sheets Lean
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-L L
Round 4 - Split Su%t / (7 %r' '
L L
Round 5 - Split Su%t / (7 %r'12 '12
L12 L12
Round 6 - Split Su%t / (7 %r'15 '15
L15 L15
Superset - Round 1 - Sti eg De%dlit 15 15
*lt8 Side Su%t 10 10
Superset - Round 2 - Sti eg De%dlit 12 12
*lt8 Side Su%t 10 10
Superset - Round 3 - Sti eg De%dlit
Sti eg De%dlit Drop Set
*lt8 Side Su%t 10 10
Superset - Round 1 - C%l R%ise 50 50
e%st *bs 00"0 00"0
Superset - Round 2 - C%l R%ise 50 50
e%st *bs 00"0 00"0
7/25/2019 Body Beast Workowut Sheets Lean
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Day "& Day 44 Day 51
Wei!ht Set 'es Wei!ht Set 'es Wei!ht Set 'es
'12 '12 '12
L12 L12 L12
'10 '10 '10
L10 L10 L10
' ' '
L L L
15 15 15
12 12 12
12 12 12
15 15 15
5 5 5
5 5 5
5 5 5
5 5 5
5 5 5
'15 '15 '15
L15 L15 L15
'12 '12 '12
L12 L12 L12
' ' '
Wt Lifte$
%s
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L L L
' ' '
L L L
'12 '12 '12
L12 L12 L12
'15 '15 '15
L15 L15 L15
15 15 15
10 10 10
12 12 12
10 10 10
10 10 10
50 50 50
00"0 00"0 00"0
50 50 50
00"0 00"0 00"0
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Day &2
Wei!ht Set 'es Wei!ht
'12
L12
'10
L10
'
L
15
12
12
15
5
5
5
5
5
'15
L15
'12
L12
'
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L
'
L
'12
L12
'15
L15
15
10
12
10
10
50
00"0
50
00"0
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50/97
$eurn "o eule
tes
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51/97
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B,C)/B.S
(3er#ise Day "
Set 'es Wei!ht Set
Single Set - Round 1 - De%dlit 15 15
Round 2 - De%dlit 12 12
Round 3 - De%dlit
Round 4 - De%dlit
Superset - Round 1 - Dumbbell Pull-.er 15 15
Pull-&p 10 10
Superset - Round 2 - Dumbbell Pull-.er 12 12
Pull-&p 10 10
Superset - Round 3 - Dumbbell Pull-.er
Dumbbell Pull-.er
Pull-&p 10 10
$i%nt Set - Round 1 - (7 %r Ro 15 15
.ne-*rm Ro'15 '15
L15 L15
Reerse "l# 15 15
$i%nt Set - Round 2 - (7 %r Ro 12 12
.ne-*rm Ro'12 '12
L12 L12
0
0
0
1
1
1
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Reerse "l# 12 12
$i%nt Set - Round 3 - (7 %r Ro
.ne-*rm Ro' '
L L
Reerse "l#
Single Set - Round 1 - Close-$rip Chin-&p 00"0 00"0
Round 2 - Close-$rip Chin-&p 00"0 00"0
Round 3 - Close-$rip Chin-&p 00"0 00"0
Single Set - Round 1 - Se%ted i!ep Curl 15 15
Round 2 - Se%ted i!ep Curl 12 12
Round 3 - Se%ted i!ep Curl
Round 4 - Se%ted i!ep Curl
Single Set - Round 1 - 19 19 2 :%mmer Curl 15 15
Round 2 - 19 19 2 :%mmer Curl 12 12
Round 3 - 19 19 2 :%mmer Curl
Single Set - Round 1 - ;eutr%l (7 %rl Curl 15 15
Round 2 - ;eutr%l (7 %rl Curl 12 12
Round 3 - ;eutr%l (7 %rl Curl
Round 4 - ;eutr%l (7 %rl Curl
Single Set - Round 1 - *irpl%ne Cobr% 00"0 00"0
Round 2 - *irpl%ne Cobr% 00"0 00"0
7/25/2019 Body Beast Workowut Sheets Lean
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Day % Day 15 Day 20
'es Wei!ht Set 'es Wei!ht Set 'es Wei!ht
15 15
12 12
15 15
10 10
12 12
10 10
10 10
15 15
'15 '15
L15 L15
15 15
12 12
'12 '12
L12 L12
Wt Lifte$
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12 12
' '
L L
00"0 00"0
00"0 00"0
00"0 00"0
15 15
12 12
15 15
12 12
15 15
12 12
00"0 00"0
00"0 00"0
7/25/2019 Body Beast Workowut Sheets Lean
56/97
Day 5% Day &"
Set 'es Wei!ht Set 'es Wei!ht
15 15
12 12
15 15
10 10
12 12
10 10
10 10
15 15
'15 '15
L15 L15
15 15
12 12
'12 '12
L12 L12
%s
7/25/2019 Body Beast Workowut Sheets Lean
57/97
12 12
' '
L L
00"0 00"0
00"0 00"0
00"0 00"0
15 15
12 12
15 15
12 12
15 15
12 12
00"0 00"0
00"0 00"0
7/25/2019 Body Beast Workowut Sheets Lean
58/97
$eurn "o eule
tes
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59/97
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BL) B,C)
(3er#ise Day 26
Set 'es Wei!ht Set
Super Set - Round 1 - Pull-.er 15 15
Pull-&p 10 10
Super Set - Round 2 - Pull-.er 12 12
Pull-&p 10 10
Super Set - Round 3 - Pull-.er
Pull-.er
Pull-&p 10 10
Progressie Set - Round 1 - Reerse $rip Ro 15 15
Round 2 - Reerse $rip Ro 12 12
Round 3 - Reerse $rip Ro
Round 4 - Reerse $rip Ro
Round 5 - Reerse $rip Ro 12 12
Round 6 - Reerse $rip Ro 15 15
"or!e Set - Round 1 - .ne-*rm Ro'5 '5
L5 L5
Round 2 - .ne-*rm Ro'5 '5
L5 L5
Round 3 - .ne-*rm Ro'5 '5
L5 L5
'5 '5
0.
0.
0.
0.
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61/97
- -L5 L5
Round 5 - .ne-*rm Ro'5 '5
L5 L5
Single Set - Round 1 - De%dlit 15 15
Round 2 - De%dlit 12 12
Round 3 - De%dlit
De%dlit
Super Set - Round 1 - Reerse "l# 15 15
Pl%n, Rot%tion 00"0 00"0
Super Set - Round 2 - Reerse "l# 12 12
Pl%n, Rot%tion 00"0 00"0
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Day "" Day 40 Day 4&
'es Wei!ht Set 'es Wei!ht Set 'es Wei!ht
15 15
10 10
12 12
10 10
10 10
15 15
12 12
12 12
15 15
'5 '5
L5 L5
'5 '5
L5 L5
'5 '5
L5 L5
'5 '5
Wt Lifte$
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L5 L5
'5 '5
L5 L5
15 15
12 12
15 15
00"0 00"0
12 12
00"0 00"0
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Day 54 Day 6& Day 1
Set 'es Wei!ht Set 'es Wei!ht Set 'es
15 15 15
10 10 10
12 12 12
10 10 10
10 10 10
15 15 15
12 12 12
12 12 12
15 15 15
'5 '5 '5
L5 L5 L5
'5 '5 '5
L5 L5 L5
'5 '5 '5
L5 L5 L5
'5 '5 '5
%s
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L5 L5 L5
'5 '5 '5
L5 L5 L5
15 15 15
12 12 12
15 15 15
00"0 00"0 00"0
12 12 12
00"0 00"0 00"0
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Wei!ht
7/25/2019 Body Beast Workowut Sheets Lean
67/97
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68/97
$eurn "o eule
tes
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70/97
BL) ,'MS
(3er#ise Day 24
Set 'es Wei!ht Set
Progressie Set - Round 1 - St%nding Curl 15 15
Round 2 - St%nding Curl 12 12
Round 3 - St%nding Curl
Round 4 - St%nding Curl
Round 5 - St%nding Curl 12 12
Round 6 - St%nding Curl 15 15
Single Set - Round 1 - 'ri!ep ()tension 15 15
Round 2 - 'ri!ep ()tension 12 12
Round 3 - 'ri!ep ()tension
Round 4 - 'ri!ep ()tension Drop Set
"or!e Set - Round 1 - Wide (7 %r Curl 5 5
Round 2 - Wide (7 %r Curl 5 5
Round 3 - Wide (7 %r Curl 5 5
Round 4 - Wide (7 %r Curl 5 5
Round 5 - Wide (7 %r Curl 5 5
Single Set - Round 1 - S,ull Crusher 15 15
0
0.20.4
0.6
0.8
1
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Round 2 - S,ull Crusher 12 12
Round 3 - S,ull Crusher
Round 4 - S,ull Crusher Drop Set
Progressie Set - Round 1 - :%mmer Curl'15 '15
L15 L15
Round 2 - :%mmer Curl'12 '12
L12 L12
Round 3 - :%mmer Curl' '
L L
Round 4 - :%mmer Curl' '
L L
Round 5 - :%mmer Curl'12 '12
L12 L12
Round 6 - :%mmer Curl'15 '15
L15 L15
Progressie Set - Round 1 - 'ri!ep +i!,b%!,'15 '15
L15 L15
Round 2 - 'ri!ep +i!,b%!,'12 '12
L12 L12
Round 3 - 'ri!ep +i!,b%!,' '
L L
Round 4 - 'ri!ep +i!,b%!,' '
L L
Round 5 - 'ri!ep +i!,b%!,'12 '12
L12 L12
Round 6 - 'ri!ep +i!,b%!,'15 '15
L15 L15
Single Set - Weighted Crun!h "0 "0
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Day "1 Day " Day 45
'es Wei!ht Set 'es Wei!ht Set 'es Wei!ht
15 15
12 12
12 12
15 15
15 15
12 12
5 5
5 5
5 5
5 5
5 5
15 15
Wt Lifte$
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12 12
'15 '15
L15 L15
'12 '12
L12 L12
' '
L L
' '
L L
'12 '12
L12 L12
'15 '15
L15 L15
'15 '15
L15 L15
'12 '12
L12 L12
' '
L L
' '
L L
'12 '12
L12 L12
'15 '15
L15 L15
"0 "0
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Day 52 Day 6 Day 2
Set 'es Wei!ht Set 'es Wei!ht Set 'es
15 15 15
12 12 12
12 12 12
15 15 15
15 15 15
12 12 12
5 5 5
5 5 5
5 5 5
5 5 5
5 5 5
15 15 15
%
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12 12 12
'15 '15 '15
L15 L15 L15
'12 '12 '12
L12 L12 L12
' ' '
L L L
' ' '
L L L
'12 '12 '12
L12 L12 L12
'15 '15 '15
L15 L15 L15
'15 '15 '15
L15 L15 L15
'12 '12 '12
L12 L12 L12
' ' '
L L L
' ' '
L L L
'12 '12 '12
L12 L12 L12
'15 '15 '15
L15 L15 L15
"0 "0 "0
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Wei!ht
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$eurn "o eule
tes
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7/25/2019 Body Beast Workowut Sheets Lean
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B.LD S+8LD('S
(3er#ise Day 5
Set 'es Wei!ht Set
Single Set - Round 1 - Shoulder Press 15 15
Round 2 - Shoulder Press 12 12
Round 3 - Shoulder Press
Round 4 - Shoulder Press
Superset - Round 1 - %ter%l R%ise 15 15
&pright Ro 15 15
Superset - Round 2 - %ter%l R%ise 12 12
&pright Ro 12 12
Superset - Round 3 - %ter%l R%ise
&pright Ro
&pright Ro
$i%nt Set - Round 1 - (7 %r &nderh%nd Press 15 15
19 19 2 "ront R%ise 15 15
Re%r Delt r%ise 15 15
$i%nt Set - Round 2 - (7 %r &nderh%nd Press 12 12
19 19 2 "ront R%ise 12 12
0
0.2
0.4
0.6
0.8
1
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Re%r Delt r%ise 12 12
$i%nt Set - Round 3 - (7 %r &nderh%nd Press
19 19 2 "ront R%ise
Re%r Delt r%ise
Superset - Round 1 - St%nding Dumbbell Shrug 15 15
Dumbbell S!%p 'r%p 15 15
Superset - Round 2 - St%nding Dumbbell Shrug 12 12
Dumbbell S!%p 'r%p 12 12
Superset - Round 3 - St%nding Dumbbell Shrug
St%nding Dumbbell Shrug
Dumbbell S!%p 'r%p
Superset - Round 1 - S%gi Si)-W%# 12 12
'u!, < Roll 15 15
Superset - Round 1 - S%gi Si)-W%#
'u!, < Roll 15 15
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Day 11 Day 1& Day 61
'es Wei!ht Set 'es Wei!ht Set 'es Wei!ht
15 15
12 12
15 15
15 15
12 12
12 12
15 15
15 15
15 15
12 12
12 12
Wt Lifte$
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12 12
15 15
15 15
12 12
12 12
12 12
15 15
15 15
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Day &5
Set 'es Wei!ht
15
12
15
15
12
12
15
15
15
12
12
%s
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12
15
15
12
12
12
15
15
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$eurn "o eule
tes
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7/25/2019 Body Beast Workowut Sheets Lean
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BL) S+8LD('S
(3er#ise Day 2&
Set 'es Wei!ht Set
Superset - Round 1 - %ter%l R%ise 15 15
*rnold Press 15 15
Superset - Round 2 - %ter%l R%ise 12 12
*rnold Press 12 12
Superset - Round 3 - %ter%l R%ise
*rnold Press
*rnold Press Drop Set
Progressie Set - Round 1 - &pright Ro 15 15
Round 2 - &pright Ro 12 12
Round 3 - &pright Ro
Round 4 - &pright Ro
Round 5 - &pright Ro 12 12
Round 6 - &pright Ro 15 15
Superset - Round 1 - *lt8 "ront R%ise 15 15
Pl%te 'ist-'ist 10 10
Superset - Round 2 - *lt8 "ront R%ise 12 12
0
0.20.4
0.6
0.8
1
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Pl%te 'ist-'ist 10 10
Superset - Round 3 - *lt8 "ront R%ise
Pl%te 'ist-'ist 10 10
Progressie Set - Round 1 - Reerse "l# 15 15
Round 2 - Reerse "l# 12 12
Round 3 - Reerse "l#
Round 4 - Reerse "l#
Round 5 - Reerse "l# 12 12
Round 6 - Reerse "l# 15 15
Superset - Round 1 - Superm%n Stret!h 10 10
Pl%n, 'ist-'ist 00"0 00"0
Superset - Round 2 - Superm%n Stret!h 10 10
Pl%n, 'ist-'ist 00"0 00"0
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Day "4 Day 41 Day 4
'es Wei!ht Set 'es Wei!ht Set 'es Wei!ht
15 15
15 15
12 12
12 12
15 15
12 12
12 12
15 15
15 15
10 10
12 12
Wt Lifte$
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10 10
10 10
15 15
12 12
12 12
15 15
10 10
00"0 00"0
10 10
00"0 00"0
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Day 55 Day 66 Day 0
Set 'es Wei!ht Set 'es Wei!ht Set 'es
15 15 15
15 15 15
12 12 12
12 12 12
15 15 15
12 12 12
12 12 12
15 15 15
15 15 15
10 10 10
12 12 12
%s
7/25/2019 Body Beast Workowut Sheets Lean
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10 10 10
10 10 10
15 15 15
12 12 12
12 12 12
15 15 15
10 10 10
00"0 00"0 00"0
10 10 10
00"0 00"0 00"0
7/25/2019 Body Beast Workowut Sheets Lean
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Wei!ht
7/25/2019 Body Beast Workowut Sheets Lean
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$eurn "o eule
tes
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