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Built for the Beach: Week 3

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

Week three is still working off the baseline routine from week one and two, however, instead of hitting chest and triceps twice in a week, you'll be hitting legs. You'll also notice there is an extra superset or exercise located in each day to increase the volume and workload.

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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

superset 6
Push ups (50) and pull ups (50)
complete as quickly as possible, break sets up however neccessary

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

superset 5
Air squats (100) and Situp (100)
complete as quickly as possible. Break up the sets however neccessary.

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

 

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

 

DAY FIVE: off

DAY SIX: 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

Finisher: Air squats (300 reps, as quickly as possible)

DAY SEVEN: off

Go To Week 4
Go Back To Week 2
Return to the BUILT for the BEACH information page

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