Tra King

7/21/2019 Tra King

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Day 01: 24-Feb-2014 <<< Enter Start Date Here

Day 90: 24-May-2014

Monday Tuesday Wednesday Thursday Friday Saturday

Week 1 24-Feb 1 2-Feb 2 2-Feb " 2#-Feb 4 2$-Feb 1-Mar

Week 2 "-Mar $ 4-Mar 9 -Mar 10 -Mar 11 #-Mar 12 $-Mar 1"

Week 3 10-Mar 1 11-Mar 1 12-Mar 1# 1"-Mar 1$ 14-Mar 19 1-Mar 20

Week 4 1#-Mar 22 1$-Mar 2" 19-Mar 24 20-Mar 2 21-Mar 2 22-Mar 2#

Week 5 24-Mar 29 2-Mar "0 2-Mar "1 2#-Mar "2 2$-Mar "" 29-Mar "4

Week 6 "1-Mar " 1-%&r "# 2-%&r "$ "-%&r "9 4-%&r 40 -%&r 41

Week 7 #-%&r 4" $-%&r 44 9-%&r 4 10-%&r 4 11-%&r 4# 12-%&r 4$

Week 8 14-%&r 0 1-%&r 1 1-%&r 2 1#-%&r " 1$-%&r 4 19-%&r

Week 9 21-%&r # 22-%&r $ 2"-%&r 9 24-%&r 0 2-%&r 1 2-%&r 2

Week 10 2$-%&r 4 29-%&r "0-%&r 1-May # 2-May $ "-May 9

Week 11 -May #1 -May #2 #-May #" $-May #4 9-May # 10-May #Week 12 12-May #$ 1"-May #9 14-May $0 1-May $1 1-May $2 1#-May $"

'EST WEE( Week 13 19-May $ 20-May $ 21-May $# 22-May $$ 2"-May $9 24-May 90

1)

> The rest of the calendar will be automatically filled in for you.

> The number of the day that you are on also is reflected on the calendar

2) PUSH PLA!!! And be"in recordin" your #ro"ress.

$) %hen you ha&e com#leted a wor'out( clic' the name of the wor'out.

> ou will be ta'en to the %or'outs sheet.

*) +nce you ha&e com#leted your wor'out( #lace an , in the -+PL/T/0 >>>>>>>> cell that coincides with your wor'out day.

> Placin" an , in the -+PL/T/0 >>>>>>> row will automatically u#date your #ro"ess on the ull outine Sheet

3) -lic' the lin' at the bottom of the %or'outs sheet to ta'e you bac' to the ull outine sheet.

> ou4ll notice now that 0ay 1 turns in to an ,5 you ha&e officially ,4d your wor'out for the day!

6) 7o "et a eco&ery 0rin'!!!

8) e#eat the abo&e ste#s each day until 0ay 9:.

)ur&ose: This sheet wasdesi"ned to 'ee# trac' of your#ro"ress for ;+0 ;/AST.The instructions are below. *in+:

*./( 1

*D

*./( 2

*(

*./( "

E%ST

nstrutions: To be"in usin" this sheet( follow these instructions

Start by enterin" the date that you #lan on startin" ;+0 ;/AST in the bo< that says Day 01: abo&e

> The sheet will now customi=e the 0ay of the %ee' based on the start date. This way( if you start on Saturday w 0ay 1( the sheet will show SATU0A as the 0ay of the %ee'.

> ?f you want to ma'e a note on a #articular e<ercise( @ust add a comment to the cell. See icrosoft4s Hel# feature if you don4t 'now how.?t4s easy. Bust ri"htCclic' the cell and select ?nsert -omment

7/21/2019 Tra King


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M e a s u

r e m e n t s

Milestone Day 1 Day 9024-Feb 24-May

Body Fat

Weight

Chest

Waist

Hips

Right Thigh

Left Thigh

Right Arm

Left Arm

0+D4T +7/T +U ;/+/ PH+T+S

E-lic' here to "o bac' to the ain -alendar Pa"eF

7/21/2019 Tra King


BODY BEAST - BUILD: CHEST/TRIS

Step Exercise Day 1 Day 7 Day 12 Day 17 Day 64 Day

REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REPS

ing!e et - Round " - #umbbe!! Chest $ress 15 15 15 15 15 15

Round 2 - #umbbe!! Chest $ress 12 12 12 12 12 12

Round % - #umbbe!! Chest $ress 8 8 8 8 8 8

Round 4 - #umbbe!! Chest $ress 8 8 8 8 8 8

uperset - Round " - &n'!ine #umbbe!! F!y 15 15 15 15 15 15

&n'!ine #umbbe!! $ress 15 15 15 15 15 15

uperset - Round 2 - &n'!ine #umbbe!! F!y 12 12 12 12 12 12

&n'!ine #umbbe!! $ress 12 12 12 12 12 12

uperset - Round % - &n'!ine #umbbe!! F!y 8 8 8 8 8 8

&n'!ine #umbbe!! $ress 8 8 8 8 8 8

&n'!ine #umbbe!! $ress 8 8 8 8 8 8

(iant et - Round " - C!ose (rip $ress 15 15 15 15 15 15

$artia! Chest F!y 15 15 15 15 15 15

#e'!ine $ush-)p 15 15 15 15 15 15

(iant et - Round 2 - C!ose (rip $ress 12 12 12 12 12 12

$artia! Chest F!y 12 12 12 12 12 12

#e'!ine $ush-)p 12 12 12 12 12 12

(iant et - Round % - C!ose (rip $ress 8 8 8 8 8 8

$artia! Chest F!y 8 8 8 8 8 8

7/21/2019 Tra King


BODY BEAST - BUILD: LEGS

Step Exercise Day 2 Day 8 Day 1 Day 18 Day 72

REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight

ing!e et - Round " - umo /uat 15 15 15 15 15

Round 2 - umo /uat 12 12 12 12 12

Round % - umo /uat 8 8 8 8 8

Round 4 - umo /uat 0#rop et1 8 8 8 8 8

uperset - Round " - A!ternating Lunge 15 15 15 15 15

tep-)p to Reerse Lunge 15 15 15 15 15

15 15 15 15 15

uperset - Round 2 - A!ternating Lunge 12 12 12 12 12


12 12 12 12 12

uperset - Round % - A!ternating Lunge 8 8 8 8 8


8 8 8 8 8

(iant et - Round " - $ara!!e! /uat 15 15 15 15 15

Bu!garian /uat 15 15 15 15 15

15 15 15 15 15

traight Leg #ead!ift 15 15 15 15 15

15 15 15 15 15

(iant et - Round 2 - $ara!!e! /uat 12 12 12 12 12

Bu!garian /uat 12 12 12 12 12

12 12 12 12 12


12 12 12 12 12

(iant et - Round % - $ara!!e! /uat 8 8 8 8 8

Bu!garian /uat 8 8 8 8 8

8 8 8 8 8


8 8 8 8 8

7/21/2019 Tra King


BODY BEAST - BUILD: BACK/BIS

Step Exercise Day Day 9 Day 14 Day 19 Day 66 Day


ing!e et - Round " - #ead!ift 15 15 15 15 15 15

Round 2 - #ead!ift 12 12 12 12 12 12

Round % - #ead!ift 8 8 8 8 8 8

Round 4 - #ead!ift 8 8 8 8 8 8

uperset - Round " - #umbbe!! $u!!-.er 15 15 15 15 15 15

$u!!-)p 10 10 10 10 10 10

uperset - Round 2 - #umbbe!! $u!!-.er 12 12 12 12 12 12

$u!!-)p 10 10 10 10 10 10

uperset - Round % - #umbbe!! $u!!-.er 8 8 8 8 8 8

#umbbe!! $u!!-.er 8 8 8 8 8 8

$u!!-)p 10 10 10 10 10 10

(iant et - Round " - *3 Bar Ro 15 15 15 15 15 15

.ne-Arm Ro 15 15 15 15 15 15

15 15 15 15 15 15

Reerse F!y 15 15 15 15 15 15

(iant et - Round 2 - *3 Bar Ro 12 12 12 12 12 12

.ne-Arm Ro

12 12 12 12 12 12

12 12 12 12 12 12

Reerse F!y 12 12 12 12 12 12

(iant et - Round % - *3 Bar Ro 8 8 8 8 8 8

.ne-Arm Ro 8 8 8 8 8 8

8 8 8 8 8 8

7/21/2019 Tra King


BODY BEAST - BUILD: SHOULDERS

Step Exercise Day 4 Day 10 Day 15 Day 20 Day 70

REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight

ing!e et - Round " - hou!der $ress 15 15 15 15 15

Round 2 - hou!der $ress 12 12 12 12 12

Round % - hou!der $ress 8 8 8 8 8

Round 4 - hou!der $ress 8 8 8 8 8

uperset - Round " - Latera! Raise 15 15 15 15 15

)pright Ro 15 15 15 15 15

uperset - Round 2 - Latera! Raise 12 12 12 12 12

)pright Ro 12 12 12 12 12

uperset - Round % - Latera! Raise 8 8 8 8 8

)pright Ro 8 8 8 8 8

)pright Ro 8 8 8 8 8

(iant et - Round " - *3 Bar )nderhand $ress 15 15 15 15 15

"5 "5 2 Front Raise 15 15 15 15 15

Rear #e!t raise 15 15 15 15 15

(iant et - Round 2 - *3 Bar )nderhand $ress 12 12 12 12 12

"5 "5 2 Front Raise 12 12 12 12 12

Rear #e!t raise 12 12 12 12 12

(iant et - Round % - *3 Bar )nderhand $ress 8 8 8 8 8

"5 "5 2 Front Raise 8 8 8 8 8

7/21/2019 Tra King


BODY BEAST - BULK: CHEST

Step Exercise Day 22 Day 28 Day 4 Day 40 Day 46 Da


uper et - Round " - &n'!ine F!y 15 15 15 15 15 15

&n'!ine $ress 15 15 15 15 15 15

uper et - Round 2 - &n'!ine F!y 12 12 12 12 12 12

&n'!ine $ress 12 12 12 12 12 12

uper et - Round % - &n'!ine F!y 8 8 8 8 8 8

&n'!ine $ress 8 8 8 8 8 8

&n'!ine $ress 0#rop et1 8 8 8 8 8 8

For'e et - Round " - Chest $ress 8 Rotation 5 5 5 5 5 5

Round 2 - Chest $ress 8 Rotation 5 5 5 5 5 5

Round % - Chest $ress 8 Rotation 5 5 5 5 5 5



$rogressie et - Round " - &n'!ine $ress 15 15 15 15 15 15

Round 2 - &n'!ine $ress 12 12 12 12 12 12

Round % - &n'!ine $ress 8 8 8 8 8 8

Round 4 - &n'!ine $ress 8 8 8 8 8 8

Round 9 - &n'!ine $ress 12 12 12 12 12 12

Round : - &n'!ine $ress 15 15 15 15 15 15

Combo et - Round " - C!ose-(rip $ress to F!y 15 15 15 15 15 15

7/21/2019 Tra King


BODY BEAST - BULK: BACK



uper et - Round " - $u!!-.er 15 15 15 15 15 15

$u!!-)p 10 10 10 10 10 10

uper et - Round 2 - $u!!-.er 12 12 12 12 12 12

$u!!-)p 10 10 10 10 10 10

uper et - Round % - $u!!-.er 8 8 8 8 8 8

$u!!-.er 8 8 8 8 8 8

$u!!-)p 10 10 10 10 10 10

$rogressie et - Round " - Reerse (rip Ro 15 15 15 15 15 15

Round 2 - Reerse (rip Ro 12 12 12 12 12 12

Round % - Reerse (rip Ro 8 8 8 8 8 8



Round : - Reerse (rip Ro 15 15 15 15 15 15

For'e et - Round " - .ne-Arm Ro 5 5 5 5 5 5

5 5 5 5 5 5

Round 2 - .ne-Arm Ro 5 5 5 5 5 5

5 5 5 5 5 5

Round % - .ne-Arm Ro

5 5 5 5 5 5

5 5 5 5 5 5

Round 4 - .ne-Arm Ro 5 5 5 5 5 5

5 5 5 5 5 5

Round 9 - .ne-Arm Ro 5 5 5 5 5 5

5 5 5 5 5 5

ing!e et - Round " - #ead!ift 15 15 15 15 15 15

7/21/2019 Tra King


BODY BEAST - BULK: LEGS

Step Exercise Day 2 Day 29 Day 5 Day 41 Day 47 D

REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REP

ing!e et - Round " - Front to Ba' Lunge 12 12 12 12 12 12

12 12 12 12 12 12

Round 2 - Front to Ba' Lunge 10 10 10 10 10 1010 10 10 10 10 10

Round % - Front to Ba' Lunge 8 8 8 8 8 8

8 8 8 8 8 8

$rogressie et - Round " - /uat 15 15 15 15 15 15

Round 2 - /uat 12 12 12 12 12 12

Round % - /uat 8 8 8 8 8 8

Round 4 - /uat 8 8 8 8 8 8

Round 9 - /uat 12 12 12 12 12 12

Round : - /uat 15 15 15 15 15 15

For'e et - Round " - Fu!! to "82 umo /uat 5 5 5 5 5 5

Round 2 - Fu!! to "82 umo /uat 5 5 5 5 5 5

Round % - Fu!! to "82 umo /uat 5 5 5 5 5 5



$rogressie et - Round " - p!it /uat 8 *3 Bar 15 15 15 15 15 15

15 15 15 15 15 15

Round 2 - p!it /uat 8 *3 Bar 12 12 12 12 12 1212 12 12 12 12 12

Round % - p!it /uat 8 *3 Bar 8 8 8 8 8 8

8 8 8 8 8 8

Round 4 - p!it /uat 8 *3 Bar 8 8 8 8 8 8

8 8 8 8 8 8

12 12 12 12 12 12

7/21/2019 Tra King


BODY BEAST - BULK: SHOULDERS



uperset - Round " - Latera! Raise 15 15 15 15 15 15

Arno!d $ress 15 15 15 15 15 15

uperset - Round 2 - Latera! Raise 12 12 12 12 12 12

Arno!d $ress 12 12 12 12 12 12

uperset - Round % - Latera! Raise 8 8 8 8 8 8

Arno!d $ress 8 8 8 8 8 8

Arno!d $ress 0#rop et1 8 8 8 8 8 8

$rogressie et - Round " - )pright Ro 15 15 15 15 15 15

Round 2 - )pright Ro 12 12 12 12 12 12

Round % - )pright Ro 8 8 8 8 8 8

Round 4 - )pright Ro 8 8 8 8 8 8

Round 9 - )pright Ro 12 12 12 12 12 12

Round : - )pright Ro 15 15 15 15 15 15

uperset - Round " - A!t< Front Raise 15 15 15 15 15 15

$!ate Tist-Tist 10 10 10 10 10 10

uperset - Round 2 - A!t< Front Raise 12 12 12 12 12 12

$!ate Tist-Tist 10 10 10 10 10 10

uperset - Round % - A!t< Front Raise 8 8 8 8 8 8

$!ate Tist-Tist 10 10 10 10 10 10

7/21/2019 Tra King


BODY BEAST - BULK: ARMS

Step Exercise Day 25 Day 1 Day 7 Day 4 Day 49 D

REPS Weight REPS Weight REPS Weight REPS Weight REPS Weight REP

$rogressie et - Round " - tanding Cur! 15 15 15 15 15 15

Round 2 - tanding Cur! 12 12 12 12 12 12

Round % - tanding Cur! 8 8 8 8 8 8



Round : - tanding Cur! 15 15 15 15 15 15

ing!e et - Round " - Tri'ep *+tension 15 15 15 15 15 15

Round 2 - Tri'ep *+tension 12 12 12 12 12 12

Round % - Tri'ep *+tension 8 8 8 8 8 8

Round 4 - Tri'ep *+tension 0#rop et1 8 8 8 8 8 8

For'e et - Round " - Wide *3 Bar Cur! 5 5 5 5 5 5

Round 2 - Wide *3 Bar Cur! 5 5 5 5 5 5

Round % - Wide *3 Bar Cur! 5 5 5 5 5 5



ing!e et - Round " - u!! Crusher 15 15 15 15 15 15

Round 2 - u!! Crusher 12 12 12 12 12 12

Round % - u!! Crusher 8 8 8 8 8 8

7/21/2019 Tra King


Body Be!t - Be!t: C"dio/A#!/Re!t

!"#C$ 1% !&'"D Day 5 Day 6 Day 11 Day 16 Day 21

Rest

Beast= Cardio

Beast= Abs

Completed >>>>>>

!"#C$ 2% !&"$ Day 27 Day Day 9 Day 45 Day 51 Day 57 Day 6Completed >>>>>>

!"#C$ % !E(S) Day 67 Day 68 Day 7 Day 74 Day 77 Day 80 Day 81 Day 84

Rest

Beast= Cardio

Beast= Abs

Completed >>>>>>

*ES) +EE$ Day 85 Day 86 Day 87 Day 88 Day 89 Day 90

Completed >>>>>>

Comments >>>>>>

E-lic' here to "o bac' to the ain -alendar Pa"eF

Tra King

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