Body By Eash da Beast
BodybuildingFeatures
5 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
Begin with 2 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles
B
High Bar Back Squat
5 x 15
C
Bulgarian Split Squat
4 x 15
D
4-3-1- DB Sumo Squat
E
Step-Ups
4 x 20
F
Calf Raise Series
4 x 30
G
Walking Lunges
2 x 25
Warm-up
A
Begin with 2 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles
B
DB Lateral Raise
4 x 15
C
Dumbbell Overhead Press
4 x 15
D1
Bent Over Rear Delt Fly
D2
Barbell Upright Row
3 x 12
D3
Plate Front Raise
3 x 12
E1
Bench Dips
4 x 15
E2
DB Bicep Curls
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Slider Pike-Up
3 x 10
B2
Bicycle Sit-Ups
3 x 20
B3
Mountain Climber
3 x 30
C1
Glute Bridge
4 x 10
C2
Single Leg Glute Bridge
4 x 10
C3
Glute Bridge
4 x 45
D1
Plank
3 x 1:00
D2
Side Plank
3 x 0:30
D3
Superman
3 x 1:00
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B
Walking Lunges
4 x 12
C
Deadlift
5 x 12
D1
Barbell Hip Thrust
5 x 15
D2
Band Walks
5 x 15
E
Dumbbell Hamstring Curls
5 x 15
F1
Forward Walking Lunges
2 x 20
F2
Air Squat
2 x 20
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles
B
DB Front Raise
C
Incline DB Bench Press
D
DB Single Arm Lateral Raise
E
1-Arm DB Row
4 x 12
F
Barbell Rows
4 x 15
G
Hyperextension At-Home
4 x 15
H
Upper Back DB Row
4 x 12
I1
DB Tricep Extension
I2
DB Hammer Curls
