geoffwtraveller1

Jan 16th 2019

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Updated: New Year "Beast" Workout-Getting Ripped in 2019

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2 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The goal of this Intense, rotating day routine is to gain the maximum amount of muscle while reducing fat.

Complete Days 1 through 8, then start back at Day 1. Complete 3 full rotations of Days1-8 for a total of 24 exercises.

Suggested Workout Days: Monday, Wednesday and Saturday.

At the conclusion of the program you should feel more confident and look Ripped! Get Grinding!!!

This original workout has been created by G. Davis (geoffwtraveller1) on 01/07/2019.

Day 1: Heavy Chest/Arms Focus 26 exercises, 1 hr 30 mins

Dumbbell Bench Press	1x8 reps	rest: 0s
Dumbbell Incline Fly With A Twist	1x8 reps	rest: 0s
Cable Cross-Over	1x12 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 0s
Dumbbell Incline Fly With A Twist	3x8 reps	rest: 0s
Cable Cross-Over	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	1x12 reps	rest: 0s
Kettlebell Sumo High Pull	1x8 reps	rest: 60s
Dumbbell Seated Arnold Press	2x12 reps	rest: 0s
Kettlebell Sumo High Pull	2x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	1x12 reps	rest: 0s
Machine Seated Row	1x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	2x12 reps	rest: 0s
Machine Seated Row	2x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	1x8 reps	rest: 0s
Dumbbell Tricep Extension	1x12 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	1x8 reps	rest: 90s
Cable One-Arm Tricep Pushdown	2x8 reps	rest: 0s
Dumbbell Tricep Extension	2x12 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	2x8 reps	rest: 90s
Barbell Curl Against an Incline	1x8 reps	rest: 0s
Dumbbell Incline Hammer Curl (Prone)	1x8 reps	rest: 30s
Dumbbell High Curl	1x8 reps	rest: 60s
Barbell Curl Against an Incline	2x8 reps	rest: 0s
Dumbbell Incline Hammer Curl (Prone)	2x8 reps	rest: 30s
Dumbbell High Curl	2x8 reps	rest: 60s

Day 2: Heavy Leg Day 17 exercises, 1 hr 18 mins

Machine Single-Leg Press	1x8 reps	rest: 0s
Machine Single-Leg Extension	1x8 reps	rest: 90s
Machine Single-Leg Press	2x8 reps	rest: 0s
Machine Single-Leg Extension	2x8 reps	rest: 90s
Machine Leg Press (Narrow Stance)	1x8 reps	rest: 90s
Machine Leg Extension	1x20 reps	rest: 0s
Machine Seated Leg Curl	1x8 reps	rest: 90s
Machine Leg Press (Narrow Stance)	2x8 reps	rest: 90s
Machine Leg Extension	2x15 reps	rest: 0s
Machine Seated Leg Curl	2x8 reps	rest: 90s
Kettlebell Goblet Squat	3x8 reps	rest: 90s
Dumbbell Calf Raise	3x0 reps	rest: 0s
Kettlebell One-Arm Swing	2x8 reps	rest: 90s
Barbell Seated Calf Raise	2x8 reps	rest: 90s
Kettlebell One-Arm Overhead Squat	2x8 reps	rest: 90s
Dumbbell Forward Lunge with Bicep Curl	2x8 reps	rest: 90s
Dumbbell Lunge Tricep Extension	2x8 reps	rest: 90s

Day 3: Heavy Shoulders and Back 27 exercises, 1 hr 37 mins

Barbell Shoulder Press	1x8 reps	rest: 0s
Dumbbell Reverse Fly with External Rotation	1x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 0s
Dumbbell Reverse Fly with External Rotation	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	1x8 reps	rest: 0s
Dumbbell Bench Press	1x8 reps	rest: 60s
Dumbbell Incline Bench Press	2x8 reps	rest: 0s
Dumbbell Bench Press	2x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	1x8 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	1x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	2x8 reps	rest: 60s
Dumbbell Lateral Raise	1x8 reps	rest: 0s
Dumbbell Rotational Row	1x8 reps	rest: 0s
Barbell Shrug	1x10 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 0s
Dumbbell Rotational Row	3x8 reps	rest: 45s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell One-Arm Row	2x8 reps	rest: 0s
Dumbbell Cuban Press	2x8 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	1x10 reps	rest: 0s
Dumbbell Alternating Incline Curl	1x8 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	2x10 reps	rest: 0s
Dumbbell Alternating Incline Curl	2x8 reps	rest: 45s
Dumbbell Seated One-Arm Supported Tricep Extension	2x8 reps	rest: 0s
Dumbbell One-Arm Preacher Curl	2x8 reps	rest: 0s
Dumbbell One-Arm Preacher Hammer Curl	2x8 reps	rest: 60s

Day 4: Full Body-Exercise Ball, Bodyweight, Kettlebells 12 exercises, 1 hr 6 mins

Dumbbell Alternating Bicep Curl (Stability Ball)	3x8 reps	rest: 30s
Dumbbell One-Arm Bicep Curl on Stability Ball	3x8 reps	rest: 60s
Dumbbell Pullover on Stability Ball	3x8 reps	rest: 60s
Dumbbell Press (Stability Ball)	3x8 reps	rest: 30s
Dumbbell Fly (Stability Ball)	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 30s
Kettlebell Goblet Squat	3x8 reps	rest: 30s
Bodyweight Walking Lunge	3x8 reps	rest: 60s
Bodyweight Wall Squat	3x8 reps	rest: 30s
Dumbbell Lateral Raise (Stability Ball)	3x8 reps	rest: 30s
Dumbbell Shoulder Press (Stability Ball)	3x8 reps	rest: 60s
Dumbbell Alternating Row (Stability Ball)	3x8 reps	rest: 30s

Day 5: Heavy Chest/Arms Focus 26 exercises, 1 hr 30 mins

Dumbbell Bench Press	1x8 reps	rest: 0s
Dumbbell Incline Fly With A Twist	1x8 reps	rest: 0s
Cable Cross-Over	1x12 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 0s
Dumbbell Incline Fly With A Twist	3x8 reps	rest: 0s
Cable Cross-Over	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	1x12 reps	rest: 0s
Kettlebell Sumo High Pull	1x8 reps	rest: 60s
Dumbbell Seated Arnold Press	2x12 reps	rest: 0s
Kettlebell Sumo High Pull	2x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	1x12 reps	rest: 0s
Machine Seated Row	1x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	2x12 reps	rest: 0s
Machine Seated Row	2x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	1x8 reps	rest: 0s
Dumbbell Tricep Extension	1x12 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	1x8 reps	rest: 90s
Cable One-Arm Tricep Pushdown	2x8 reps	rest: 0s
Dumbbell Tricep Extension	2x12 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	2x8 reps	rest: 90s
Barbell Curl Against an Incline	1x8 reps	rest: 0s
Dumbbell Incline Hammer Curl (Prone)	1x8 reps	rest: 30s
Dumbbell High Curl	1x8 reps	rest: 60s
Barbell Curl Against an Incline	2x8 reps	rest: 0s
Dumbbell Incline Hammer Curl (Prone)	2x8 reps	rest: 30s
Dumbbell High Curl	2x8 reps	rest: 60s

Day 6: Heavy Leg Day 17 exercises, 1 hr 18 mins

Machine Single-Leg Press	1x8 reps	rest: 0s
Machine Single-Leg Extension	1x8 reps	rest: 90s
Machine Single-Leg Press	2x8 reps	rest: 0s
Machine Single-Leg Extension	2x8 reps	rest: 90s
Machine Leg Press (Narrow Stance)	1x8 reps	rest: 90s
Machine Leg Extension	1x20 reps	rest: 0s
Machine Seated Leg Curl	1x8 reps	rest: 90s
Machine Leg Press (Narrow Stance)	2x8 reps	rest: 90s
Machine Leg Extension	2x15 reps	rest: 0s
Machine Seated Leg Curl	2x8 reps	rest: 90s
Kettlebell Goblet Squat	3x8 reps	rest: 90s
Dumbbell Calf Raise	3x0 reps	rest: 0s
Kettlebell One-Arm Swing	2x8 reps	rest: 90s
Barbell Seated Calf Raise	2x8 reps	rest: 90s
Kettlebell One-Arm Overhead Squat	2x8 reps	rest: 90s
Dumbbell Forward Lunge with Bicep Curl	2x8 reps	rest: 90s
Dumbbell Lunge Tricep Extension	2x8 reps	rest: 90s

Day 7: Heavy Shoulders and Back 27 exercises, 1 hr 33 mins

Barbell Shoulder Press	1x8 reps	rest: 0s
Dumbbell Reverse Fly with External Rotation	1x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 0s
Dumbbell Reverse Fly with External Rotation	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	1x8 reps	rest: 0s
Dumbbell Bench Press	1x8 reps	rest: 60s
Dumbbell Incline Bench Press	2x8 reps	rest: 0s
Dumbbell Bench Press	2x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	1x8 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	1x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	2x8 reps	rest: 60s
Dumbbell Lateral Raise	1x8 reps	rest: 0s
Dumbbell Rotational Row	1x8 reps	rest: 0s
Dumbbell Lateral Raise	2x8 reps	rest: 0s
Dumbbell Rotational Row	2x8 reps	rest: 45s
Barbell Shrug	2x10 reps	rest: 60s
Cable Shoulder Extension	1x8 reps	rest: 0s
Dumbbell One-Arm Row	2x8 reps	rest: 0s
Dumbbell Cuban Press	2x8 reps	rest: 45s
Cable Shoulder Extension	2x8 reps	rest: 0s
Dumbbell Alternating Incline Curl	1x8 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	2x10 reps	rest: 0s
Dumbbell Alternating Incline Curl	2x8 reps	rest: 45s
Dumbbell Seated One-Arm Supported Tricep Extension	2x8 reps	rest: 0s
Dumbbell One-Arm Preacher Curl	2x8 reps	rest: 0s
Dumbbell One-Arm Preacher Hammer Curl	2x8 reps	rest: 60s

Day 8: Full Body-Exercise Ball, Bodyweight, Kettlebells 12 exercises, 1 hr 6 mins

Dumbbell Alternating Bicep Curl (Stability Ball)	3x8 reps	rest: 30s
Dumbbell One-Arm Bicep Curl on Stability Ball	3x8 reps	rest: 60s
Dumbbell Pullover on Stability Ball	3x8 reps	rest: 60s
Dumbbell Press (Stability Ball)	3x8 reps	rest: 30s
Dumbbell Fly (Stability Ball)	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 30s
Kettlebell Goblet Squat	3x8 reps	rest: 30s
Bodyweight Walking Lunge	3x8 reps	rest: 60s
Bodyweight Wall Squat	3x8 reps	rest: 30s
Dumbbell Lateral Raise (Stability Ball)	3x8 reps	rest: 30s
Dumbbell Shoulder Press (Stability Ball)	3x8 reps	rest: 60s
Dumbbell Alternating Row (Stability Ball)	3x8 reps	rest: 30s