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Built for the Beach: Week 2

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

DAY ONE - Hamstrings & Quads

SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4
1a. Lying Hamstring Curl (8-10 reps) 2a. Dumbbell Stiff Leg Deadlift (8-10 reps) 3a. Swiss Ball Hamstring Roll-Ins (8-10 reps) 4a. Cable Torso Rotation (15 reps)
1b. Dumbbell Squat (12-15 reps)  2b. Dumbbell Forward Lunge (12-15 reps) 3b. Leg Press (12-15 reps) 4b. Hanging Leg Lifts (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 TWO - Shoulders

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SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4
1a. Standing Dumbbell Shrugs (8-10 reps) 2a. Dumbbell Bent Over Rear Delt Raise (8-10 reps) 3a. Standing Barbell Shrug (8-10 reps) 4a. Cable Rope Crunch (8-10 reps)
1b. Seated Dumbbell Lateral Raise (12-15 reps)  2b. Standing Cable Rope Front Raise (12-15 reps) 3b. Seated Barbell Shoulder Press (12-15 reps) 4b. Swiss Ball 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 THREE - Triceps & Biceps

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SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4
1a. Bodyweight Dips (8-10 reps) 2a. Cable V-Bar Press Down (8-10 reps) 3a. Bent Over Dumbbell Kickback (8-10 reps) 4a. Plank (30 seconds)
1b. Standing Dumbbell Curl (12-15 reps)  2b. Cable Straight Bar Curl (12-15 reps) 3b. Seated Dumbbell Hammer Curl (12-15 reps) 4b. Cobra Pose (30 seconds)
Rest 30 seconds Rest 30 seconds Rest 30 seconds 4c. Back Extensions (15-20 reps)
Perform 3 sets Perform 3 sets Perform 3 sets Perform 3 sets with 30 seconds rest 

DAY FOUR - OFF

DAY FIVE - 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
 

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