Weekly Beast Workout With Sean Sarantos

Posted on by Promos Beast Sports

By: Sean Sarantos Keep in mind... my weekly Beast workout exercises listed here are not some new and crazy trend. Each one is basic and to the point, meaning it is easy to find numerous articles, videos, and other content showing the execution of each one. Just because I call it basic does NOT mean it is just easy and breezy to get through. Just like anything else in life, if you expect to progress with better results, you MUST be willing to challenge yourself. Increase weight, push to the last rep, try different angles, decrease rest time, etc. Even a traditional pushup can turn into the hardest thing ever simply by changing hand position or how slowly you perform each repetition. That being said, I expect EACH exercise to be going into overdrive by the last set. If it’s new to you fine, but don’t use that as an excuse to not perfect the form or use a weight you know can challenge you without injury. Day 1 Legs:
  • Hack Squats 3 x 4-6reps
  • Romanian Deadlifts 3 x 8reps
  • Dumbbell Lunges 4 x 25 each leg
  • Leg Extensions 3 x 20reps
  • Seated Leg Curls 3 x 15reps
  • Calf Raises on leg press machine 3 x 12reps
Day 2 Chest:
  • Regular Push-ups 1 warm-up set to failure
  • Medicine Ball Push-ups 3 x failure
  • Decline Barbell Bench Press 3 x 8reps
  • Incline Barbell Bench Press 2 x 10reps
  • Close Grip Barbell Flat Bench Press 1 x 12-15reps
Day 3 Back:
  • TRIPLE SET: Assisted Pull-ups/ Neutral Grip Pull-downs/ Seated Row 3 x 10reps on each exercise
  • Single Arm Lat pull-downs 3 x 12reps each arm with 2 sec contraction hold
  • Bent Over Barbell Rows 3 x 15reps
Day 4 Arms:
  • SUPERSET Standing Alternating Dumbbell Curls/ Seated Triceps Press 3 x 10-12reps
  • SUPERSET Single Arm Preacher Curls (3 x 10reps each arm)/ Dumbbell Kick Backs 3 x 10reps each arm
  • SUPERSET Cable Rope Pull-downs 3 x 20reps/ Cable Rope Hammer Curls 3 x 12-15reps
Day 5 Shoulders:
  • Seated Arnold Press with Dumbbells 3 x 10reps SUPERSET with Standing Dumbbell shoulder press 3 x 10reps
  • Seated single arm Lateral Raises 3 x 12-15reps
  • Barbell Upright Rows SUPERSET with Front plate raises 3 x 10reps each exercise
  • Cable Reverse Flyes 3 x 15reps
Tips on Supplements: I personally take 2 scoops of Beast Mode Pre workout 30 minutes prior to start of the workout. Notice how I said the START and not 30 minutes before the drive to the gym. Reason being is that I want that stuff kicking in by the time I stepping through the doors! If I know that the workout will last a little longer than usual (around 2hrs) I make sure to have my aminolytes mixed and sipped on throughout the workout. Immediately after my workout I will go home and make my Beast Whey protein yogurt (see the recipe video on Beastsports.com). Tips on Motivation: Try and remember why you are stepping into the gym. You aren’t there to chat it up with folks or look pretty like it’s a nightclub. Get it into your head you went for a purpose, and that purpose is to improve your overall health and fitness with a statement every time you lift that weight and sweat drops of determination! The gym is your dungeon, your playground, your classroom, your home away from home and as long as you show it respect it will help you deliver results like a BEAST!