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

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Go Back To Week 2
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