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Built for the Beach: Week 4

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

DAY ONE - Triceps & Biceps

SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4
1a. Standing Dumbbell Curl (6-8 reps) 2a. Cable Straight Bar Curls (6-8 reps) 3a. Seated Dumbbell Hammer Curl (6-8 reps) 4a. Plank (45 sec)
1b. Bodyweight Dips (10-12 reps)  2b. Cable V-Bar Press Downs (10-12 reps) 3b. Bent Over Dumbbell Kickback (10-12 reps)  4b. Cobra Pose (45 sec)
Rest 30 seconds Rest 30 seconds Rest 30 seconds 4b. Back Extensions (10-12 reps)
Perform 4 sets Perform 4 sets Perform 3 sets Perform 3 sets; 30 sec rest
 

DAY TWO - OFF

DAY THREE - Back & Chest

SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4 SUPERSET 5
1a. Barbell Flat Chest Press (6-8 reps) 2a. Dumbbell Incline Press (6-8 reps) 3a. Machine Chest Press (6-8 reps) 4a. Cable Crossover Flye (6-8 reps) 5a. Hanging Knee Raise (8-10 reps)
1b. Wide Grip Cable Pull Down (10-12 reps)  2b. Seated Cable Row (10-12 reps) 3b. Bent Over Row (10-12 reps) 4b. Close Grip Pulldown (10-12 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 4 sets Perform 4 sets Perform 3 sets Perform 3 sets Perform 3 sets
 

DAY FOUR - Legs

SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4
1a. Dumbbell Squat (6-8 reps) 2a. Dumbbell Forward Lunge (6-8 reps)  3a. Leg Press (6-8 reps) 4a. Cable Torso Rotation (15 reps)
1b.  Lying Hamstring Curl (10-12 reps) 2b. Dumbbell Stiff Leg Deadlift (10-12 reps) 3b. Swiss Ball Hamstring Roll-Ins (10-12 reps) 4b. Hanging Leg Lifts (15 reps)
Rest 30 seconds Rest 30 seconds Rest 30 seconds Rest 30 seconds
Perform 4 sets Perform 4 sets Perform 3 sets Perform 3 sets
 

DAY FIVE - Shoulders

SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4
1a. Seated Dumbbell Lateral Raise (6-8 reps) 2a. Standing Cable Rope Front Raise (6-8 reps) 3a. Seated Barbell Shoulder Press (6-8 reps) 4a. Swiss Ball Crunch (15 reps)
1b. Standing Dumbbell Shrugs (10-12 reps) 2b. Dumbbell Bent Over Rear Delt Raise (10-12 reps) 3b. Standing Barbell Shrugs (10-12 reps) 4b. Cable Rope Abdominal Crunch (15 reps)
Rest 30 seconds Rest 30 seconds Rest 30 seconds Rest 30 seconds
Perform 4 sets Perform 4 sets Perform 3 sets Perform 3 sets

DAY SIX - Biceps & Triceps

SUPERSET 1 SUPERSET 2 SUPERSET 3 SUPERSET 4
1a. Standing Dumbbell Curl (6-8 reps) 2a. Cable Straight Bar Curls (6-8 reps) 3a. Seated Dumbbell Hammer Curl (6-8 reps) 4a. Plank (45 sec)
1b. Bodyweight Dips (10-12 reps)  2b. Cable V-Bar Press Downs (10-12 reps) 3b. Bent Over Dumbbell Kickback (10-12 reps) 4b. Cobra Pose (45 sec)
Rest 30 seconds Rest 30 seconds Rest 30 seconds 4b. Back Extensions (10-12 reps)
Perform 4 sets Perform 4 sets Perform 3 sets Perform 3 sets; 30 sec rest

Go To Week 5 >>>

Go Back To Week 3 >>>

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