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Built for the Beach: Week 5

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

DAY ONE - Legs

EXERCISE 1 EXERCISE 2 EXERCISE 3 EXERCISE 4 EXERCISE 5 
Squat Leg Press Lunge Leg Extension Leg Curl
Sets: 5 Sets: 5 Sets: 5 Sets: 5 Sets: 5
Reps: 12, 12, 10, 10, 10 Reps: 12, 12, 10, 10, 10 Reps: 12, 12, 10, 10, 10 Reps: 12, 12, 10, 10, 10 Reps: 12, 12, 10, 10, 10
Rest: 60-90 sec Rest: 60-90 sec Rest: 60-90 sec Rest: 60-90 sec Rest: 60-90 sec

Abdominal Finisher

Cable Rope Crunch Hanging Leg Lift
5 sets, 12 reps (minimal rest) 5 sets, as many reps possible (minimal rest)

DAY TWO - Chest

EXERCISE 1 EXERCISE 2 EXERCISE 3 EXERCISE 4 EXERCISE 5 
Barbell Bench Press Dumbbell Incline Press Dumbbell Flye Dips Push Ups
Sets: 5 Sets: 5 Sets: 5 Sets: 5 Sets: 5
Reps: 10, 10, 10, 12, 12 Reps: 10, 10, 8, 8, 8 Reps: 12, 12, 12, 12, 12 Reps: as many as possible Reps: as many as possible
Rest: 60-90 sec Rest: 60-90 sec Rest: 60-90 sec Rest: 60-90 sec Rest: minimal

Abdominal Finisher 

Cable Rope Crunch Hanging Leg Lift
5 sets, 12 reps (minimal rest) 5 sets, as many reps possible (minimal rest)
 

DAY THREE - Back

EXERCISE 1 EXERCISE 2 EXERCISE 3 EXERCISE 4 EXERCISE 5 
Deadlift Pull Ups Lat Pull Down Seated Cable Row  
Sets: 5 Sets: 5 Sets: 5 Sets: 5 Sets: 5
Reps: 8, 8, 8, 6, 6,  Reps: as many as possible Reps: 15, 15, 12, 12, 12 Reps: 12, 12, 10, 10, 10 Reps: 12, 12, 10, 10, 10
Rest: 90 sec Rest: 60 sec Rest: 60 sec Rest: 60 sec Rest: 60-90 sec
 

Abdominal Finisher 

Cable Rope Crunch Hanging Leg Lift
5 sets, 12 reps (minimal rest) 5 sets, as many reps possible (minimal rest)

DAY FOUR - OFF

DAY FIVE - Shoulders

EXERCISE 1 EXERCISE 2 EXERCISE 3 EXERCISE 4 EXERCISE 5 
Dumbbell Shoulder Press High Pull Side Lateral Raises Front Raise with Barbell Cable Face Pulls
Sets: 5 Sets: 5 Sets: 5 Sets: 5 Sets: 3
Reps: 12, 12, 10, 10, 10  Reps: 12, 12, 10, 10, 10 Reps: 15, 15, 15, 15, 15 Reps: 15, 15, 15, 15, 15 Reps: 15, 12, 12
Rest: 60 sec Rest: 60 sec Rest: 60 sec Rest: 60 sec Rest: 60 sec
 

Abdominal Finisher 

Cable Rope Crunch Hanging Leg Lift
5 sets, 12 reps (minimal rest) 5 sets, as many reps possible (minimal rest)

DAY SIX - OFF

DAY SEVEN - Arms

EXERCISE 1 EXERCISE 2 EXERCISE 3 EXERCISE 4
Barbell Curl Cable Tricep Push Down Dumbbell Hammer Curl Dumbbell Tricep Kickback
Sets: 5 Sets: 5 Sets: 5 Sets: 5
Reps: 12, 12, 10, 10, 10 12, 12, 10, 10, 10 10, 10, 10, 8, 8 15, 15, 15, 12, 12
Rest: 60 sec Rest: 60 sec Rest: 60 sec Rest: 60 sec

Abdominal Finisher 

Cable Rope Crunch Hanging Leg Lift
5 sets, 12 reps (minimal rest) 5 sets, as many reps possible (minimal rest)
 

Go To Week 6 >>>

Go Back To Week 4 >>>

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