Phases & Workouts

In Phase I of our plan, you spent a month correcting muscle imbalances and rebuilding your foundation for muscle and strength gains. In Phase II, you lifted heavier weights in order to pack on some size. Now it's time to get cut, ensuring that you step onto the beach with muscles that show, as well as a body that's built to "go".

Circuits are the weapon of choice this time. You'll do a number of exercises in succession without rest, ramping up your metabolism and working every muscle group in a very short time. Each week, you'll try to perform more circuits within a given time frame, or increase the time you spend doing circuits by a few minutes, thereby increasing your calorie burning.

At the end of four weeks, you'll have results you can see and feel, and that will last you for summers to come.

Phase III Directions:

FREQUENCY: Perform each workout (I, II, III, etc.) once a week, resting or performing cardio on days in between. Though many of the exercises will be the same, you'll perform a different workout each session.

HOW TO DO IT: Perform exercises 1-10 as a circuit, completing one set for each, one after the other. After you've completed exercise 10, repeat the circuit as soon as possible. Continue doing circuits in this fashion for the prescribed number of minutes. Afterward, go on to exercises 11 and 12 and perform them as straight sets, completing all sets for one exercise before moving on to the next.

WEIGHT: Except where otherwise noted, choose a weight that allows you to complete all the prescribed repetitions for each circuit.