Beauty and Being Beast
Body By Beast
You should be going into the gym with a plan, not just guessing your workouts!
Stop turning your wheels and seeing no progress....a well thought out plan made for women to see more muscle growth, strength and definition in your legs, booty and upper body but more specifically in your quads, hamstrings, glutes, shoulders and back muscles!
A training program shouldn't be a mish-mash of crap thrown together...that's a sure way to never make progress and never progress forward.
With Body By Beast I've taken the guesswork out of your workouts and made them to be effective AF.
A1
Band Walks
2 x 15
A2
Hip Thrust - Bodyweight
2 x 30
B
Leg Extension
20, 15, 12, 12 @ 40, _ , _ , _ lb
C
Hack Squat
4 x 15
D
Step-Ups
15, 12, 12, 12 @ 0, 15, 20, 25 lb
E1
Leg Press
4 x 20
E2
Abductor Adductor Pulls
20, 15, 15, 12
A
5 min Upper Body Stretch and Warm Up
B
Cable Lateral Raise 1 @ time
15, 12, 12, 12
C
DB Shoulder Press
15, 12, 12, 10
D
DB Front Raise
E1
Bent Over Rear Delt Fly
4 x 15 @ 8, 10, 12, 12 lb
E2
Cable Rear Delt Fly
4 x 15 @ 5 lb
F1
Tricep Rope Pulldowns
F2
Tricep Pushdown
A
Cable Lat Pullover
20, 15, 15, 15 @ 20, 25, 25, 25 lb
B
Seated Cable Row
15, 15, 12, 12
C
Lat Pulldown
D
Single Arm Bent Over DB Row
15, 15, 12
E1
Hyperextension/Back Extension
E2
Cable Bent Over Row
F1
Cable Bicep Curls
F2
DB Single Arm Preacher Curl
15, 12, 10
A1
Band Walks
3 x 15
A2
Hyperextension for BOOTY
B
Glute Medius Kickback
3 x 20
C
Lying Leg Curl
D
DB Sumo Squat
E
DB Reverse Lunge
3 x 12
F
Seated Hamstring Curls
Alysha Marie
I am a NASM certified Personal Trainer with many years of weight training experience. I am a Nutrition Coach, Amateur Bodybuilder and a self-proclaimed badass. I love teaching women to lift weights to change the shape of their bodies and not be afraid of the gym. Find power in your body and be empowered!
