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Built for the Beach: Week 1

Your training log for the first week of the Built for the Beach program.

There's no bad time to build a beach body, but late spring is when you put things into high gear. Get a jumpstart on a leaner, stronger body by attacking week one of the BUILT for the BEACH program. This first week is your baseline. Much of the program will be similar, however, each week will have a slight variation to keep things interesting while maintaining a structure.

The following five workouts will yield nothing but legit results. 

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DAY ONE: chest and back

superset 1
Barbell Flat Chest Press (8-10 reps) and Wide Grip Cable Pull Downs (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 2
Dumbbell Incline Press (8-10 reps) and Seated Cable Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 3
Dips (failure) and Bent-over Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 4
Cable Crossover Flye (8-10 reps) and Close Grip Pulldown (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 5
Hanging Knee Raise (8-10 reps) and Swiss Ball Roll-Ins (12-15 reps)
complete 3 sets, rest 30 seconds between sets

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DAY TWO: legs

superset 1
Dumbbell Squat (8-10 reps) and Lying Hamstring Curl (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 2
Dumbbell Forward Lunge (8-10 reps) and Stiff-leg Deadlift (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 3
Bulgarian Split Squat (8-10 reps) and Swiss Ball Hamstring Roll-In (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 4
Hanging Leg Raise with Twist (8-10 reps) and Cable Chops (12-15 reps)
complete 3 sets, rest 30 seconds between sets

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DAY THREE: shoulders

superset 1
Seated Dumbbell Lateral Raise (8-10 reps) and Standing Dumbbell Shrug (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 2
Standing Cable Front Raise (8-10 reps) and Bent-over Rear Delt Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 3
Standing Dumbbell Shoulder Press (8-10 reps) and Plate Pinch Press (failure)
complete 3 sets, rest 30 seconds between sets

superset 4
Swiss Ball Crunch (8-10 reps) and Cable Rope Crunch (12-15 reps)
complete 3 sets, rest 30 seconds between sets

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DAY FOUR: biceps and triceps

superset 1
Standing Dumbbell Curl (8-10 reps) and Bodyweight Dips (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 2
Cable Straight Bar Curls (8-10 reps) and Cable V-Bar Press Down (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 3
Seated Dumbbell Hammer Curl (8-10 reps) and Bent-over Dumbbell Kickback (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 4
Plank (30 seconds) and Cobra Pose (30 seconds) and Back Extensions (15 reps)
complete 3 sets, rest 30 seconds between sets

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DAY FIVE: off

DAY SIX: chest and back 

superset 1
Barbell Flat Chest Press (8-10 reps) and Wide Gripp Cable Pull Down (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 2
Dumbbell Incline Press (8-10 reps) and Seated Cable Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 3
Dips (failure) and Dumbbell Bent-over Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 4
Cable Crossover Flye (8-10 reps) and Close Grip Pull Down (12-15 reps)
complete 3 sets, rest 30 seconds between sets

superset 5
Hanging Knee Raise (8-10 reps) and Swiss Ball Roll-In (12-15 reps)
complete 3 sets, rest 30 seconds between sets

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DAY SEVEN: off

Click here to proceed to week 2

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