Travis Beckum’s Sample Workout Routine

Travis constantly changes up his workout routine by varying sets, reps and weights. Here are some of the workouts he prefers to perform:

Chest

• Barbell Bench-Press
• Dumbbell Bench-Press
• Incline Dumbbell Press
• Seated Chest-Press
• Push-Ups
• Cable Crossovers
• Dumbbell Fly

Back

• Wide-Lat Pulldown
• Pull-Ups
• Chin-Ups
• Seated Long-Pull
• Bent Over Dumbbell Row
• T-bar Row
• Supine Row

Biceps

• Alternate Hammer Curl
• Alternate Incline Dumbbell Curl
• Barbell Curl
• Cable Hammer Curls
• Barbell Preacher Curl
• Dumbbell Bicep Curl
• EZ-bar Curl

Triceps

• Close Grip Bench-Press
• Weighted Dip
• Skull Crushers
• Cable Incline Tricep Extensions with Rope
• Cable One Arm Tricep Extension

Shoulders

• Seated Dumbbell Military Press
• Barbell Shoulder Press
• Arnold Dumbbell Press
• Back Flyes (with bands)
• Rocky Presses
• Front Cable Raise

Traps

• Barbell Shrugs
• Dumbbell Shrugs
• Smith Machine Upright Row
• Reverse Pec Deck

Legs

• Back Squats
• Front Squats
• Hack Squat
• Romanian Deadlift
• Leg Press
• Barbell Lunges
• Quad Extensions
• Lying Leg Curl
• Seated Calf Raise
• Balance Board
• Donkey Calf Raises

Abdominals

• Hanging Leg Raises
• Hanging Knee Raises
• Weighted Sit-Ups
• Exercise Ball Crunch
• Oblique Crunch
• Reverse Crunch

continue to next page for Travis Beckum’s meal plan