Body Beast Block 1 Day 1 Chest-Triceps

Body Beast Day 1

As I started the Body Beast program today I thought I should jot down what is included in each workout so others looking for it would be able to use these to print them out or just get a peek into what the schedule is like.

The program is geared around good ole weight lifting, with new science and a solid nutrition plan. With that said let me break down what is included in the Build: Chest/Tricep routine.  Below we'll look at day one of the body beast calendar.

Total Workout Time: 48 Minutes

Equipment Needed: Dumbbells, Weight Bench or Stability Ball

 

Schedule for Body Beast Chest and Tris

ExerciseSet 1Set 2Set 3Set 4
Dumbbell Chest Press (Single Set)15 Reps
W ________
12 Reps
W ________
8 Reps
W ________
8 Reps
W ________
1a Incline Dumbbell Fly (Super Set)15 Reps
W ________
12 Reps
W ________
8 Reps
W ________
8 Reps
W ________
1b Incline Dumbbell Press (Super Set)15 Reps
W ________
12 Reps
W ________
8 Reps
W ________
8 Reps
W ________
2a Close Grip Press (Giant Set)15 Reps
W ________
12 Reps
W ________
8 Reps
W ________
8 Reps
W ________
2b Partial Chest Fly (Giant Set)15 Reps
W ________
12 Reps
W ________
8 Reps
W ________
8 Reps
W ________
2c Decline Push-Up (Giant Set)15 Reps
W ________
12 Reps
W ________
8 Reps
W ________
8 Reps
W ________
Tricep Extension (Single Set)15 Reps
W ________
12 Reps
W ________
8 Reps
W ________
8 Reps
W ________
3a Single Arm Kickback (Super Set)15 Reps
W ________
12 Reps
W ________
8 Reps
W ________
8 Reps
W ________
3b Tricep Push-up (Super Set)15 Reps
W ________
12 Reps
W ________
8 Reps
W ________
8 Reps
W ________
3c Dips On Bench (Super Set)15 Reps
W ________
12 Reps
W ________
8 Reps
W ________
8 Reps
W ________
In and Out Abs (Single Set)Reps Til Failure Reps ________Reps Til Failure Reps ________Reps Til Failure Reps ________Reps Til Failure Reps ________

I really enjoyed this as the first workout in for week 1. I have been doing the other beachbody programs like T25 and P90x3 over the winter which are only 25 and 30 minutes long. So, this was a nice change to focus on throwing some weight around and getting a good 50 minute workout in.

I was definitely sweating my butt off by the time I was done.  In regards to the dumbbells. I ended up using a wide range of from 10 lb dumbbells to 55 lb dumbbells. With that said, you will end up with your dumbbells all over the floor when you are done feeling like a tornado came through.

You will also need a weight bench or a stability ball do do the bench press exercises and you will be leaning on them to do the tricep exercises.

You can read my full review here where I go over the program in detail. Now onto day 2 Build: Legs.

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