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Built for the Beach: Week 1

Your training log for the first week of the Built for the Beach program.
Rich Zuccato. Model: Jay Zuccato

DAY ONE - Chest & Back

SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4 SUPERSET 5 
1a. Barbell Flat Chest Press (8-10 reps) 2a. Dumbbell Incline Press (8-10 reps) 3a. Machine Chest Press (8-10 reps) 4a. Cable Crossover Flye (8-10 reps) 5a. Hanging Knee Raise (8-10 reps)
1b. Wide Grip Cable Pull Down (12-15 reps)  2b. Seated Cable Row (12-15 reps) 3b. Bent Over Row (12-15 reps) 4b. Close Grip Pulldown (12-15 reps) 5b. Swiss Ball Roll-In (12-15 reps)
Rest 30 seconds Rest 30 seconds Rest 30 seconds Rest 30 seconds Rest 30 seconds
Perform 3 sets Perform 3 sets Perform 3 sets Perform 3 sets Perform 3 sets
 

DAY TWO - Legs

SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4
1a. Dumbbell Squat (8-10 reps) 2a. Dumbbell Forward Lunge (8-10 reps) 3a. Leg Press (8-10 reps) 4a. Hanging Leg Raise with Twist (8-10 reps)
1b. Lying Hamstring Curl (12-15 reps)  2b. Stiff Leg Deadlift (12-15 reps) 3b. Swiss Ball Hamstring Roll-In (12-15 reps) 4b. Cable Torso Rotation (12-15 reps)
Rest 30 seconds Rest 30 seconds Rest 30 seconds Rest 30 seconds
Perform 3 sets Perform 3 sets Perform 3 sets Perform 3 sets

DAY THREE - Shoulders

SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4
1a. Seated Dumbbell Lateral Raise (8-10 reps) 2a. Standing Cable Front Raise (8-10 reps) 3a. Seated Barbell Shoulder Press (8-10 reps) 4a. Swiss Ball Crunch (8-10 reps)
1b. Standing Dumbbell Shrug (12-15 reps)  2b. Bent Over Rear Delt Row (12-15 reps) 3b. Standing Barbell Shrug (12-15 reps) 4b. Cable Rope Crunch (12-15 reps)
Rest 30 seconds Rest 30 seconds Rest 30 seconds Rest 30 seconds
Perform 3 sets Perform 3 sets Perform 3 sets Perform 3 sets

DAY FOUR - Biceps & Triceps

SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4
1a. Standing Dumbbell Curl (8-10 reps) 2a. Cable Straight Bar Curls (8-10 reps) 3a. Seated Dumbbell Hammer Curl (8-10 reps) 4a. Plank (30 seconds)
1b. Bodyweight Dips (12-15 reps)  2b. Cable V-Bar Press Down (12-15 reps) 3b. Bent Over Dumbbell Kickback (12-15 reps) 4b. Cobra Pose (30 seconds)
Rest 30 seconds Rest 30 seconds Rest 30 seconds 4c. Back Extensions (15 reps)
Perform 3 sets Perform 3 sets Perform 3 sets Perform 3 sets with 30 seconds rest 

DAY FIVE - OFF

DAY SIX - Chest

SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4 SUPERSET 5
1a. Barbell Flat Chest Press (8-10 reps) 2a. Dumbbell Incline Press (8-10 reps) 3a. Machine Chest Press (8-10 reps) 4a. Cable Crossover Flye (8-10 reps) 5a. Hanging Knee Raise (8-10 reps)
1b. Wide Grip Cable Pull Down (12-15 reps)  2b. Seated Cable Row (12-15 reps) 3b. Bent Over Row (12-15 reps) 4b. Close Grip Pulldown (12-15 reps) 5b. Swiss Ball Roll-In (12-15 reps)
Rest 30 seconds Rest 30 seconds Rest 30 seconds Rest 30 seconds Rest 30 seconds
Perform 3 sets Perform 3 sets Perform 3 sets Perform 3 sets Perform 3 sets
 

DAY SEVEN - OFF

Go To Week 2 >>>

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