BUILD A BEACH-READY BODY: WEEK 1

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

MHExperts on January 17, 2011

Users:

517 (Find someone using this workout plan)

Comments:

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Workout Category:

Total Body, Muscle & Strength, Back

Body Parts:

Lower Back, Thighs, Shoulders, Abs, Triceps, Biceps

Tags:

burn fat, build muscle

Description

You’ll use heavy weights to work your body from head to toe—to build strength, add muscle size, and torch tons of calories. The end result: A lean, athletic-looking physique. Three days a week, eight weeks total.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	130 lbs.	5	60
Back
Chinup	-	8	60
Lower Back
Deadlifts	130 lbs.	5	60
Back
Chinup	-	8	60
Lower Back
Deadlifts	120 lbs.	5	60
Back
Chinup	-	8	60
Thighs
Barbell Split Squat	100 lbs.	6	60
Shoulders
Standing Alternating Shoulder Press	30 lbs.	8	60
Thighs
Barbell Split Squat	95 lbs.	6	60
Shoulders
Standing Alternating Shoulder Press	30 lbs.	8	60
Thighs
Barbell Split Squat	95 lbs.	6	60
Shoulders
Standing Alternating Shoulder Press	30 lbs.	8	60
Back
Face Pull	35 lbs.	8	60
Abs
Barbell Rollout	-	10	30
Back
Face Pull	35 lbs.	8	60
Abs
Barbell Rollout	-	10	30
Back
Face Pull	35 lbs.	8	60
Abs
Barbell Rollout	-	10	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	135 lbs.	6	60
Shoulders
Decline or Braced Dumbbell Row	30 lbs.	8	60
Thighs
Barbell Squats	125 lbs.	6	60
Shoulders
Decline or Braced Dumbbell Row	25 lbs.	8	60
Thighs
Barbell Squats	115 lbs.	6	60
Shoulders
Decline or Braced Dumbbell Row	25 lbs.	8	60
Thighs
Stiff-Legged Deadlifts	45 lbs.	6	60
Triceps
Close-Grip Bench Press	90 lbs.	8	60
Thighs
Stiff-Legged Deadlifts	40 lbs.	6	60
Triceps
Close-Grip Bench Press	85 lbs.	8	60
Thighs
Stiff-Legged Deadlifts	40 lbs.	6	60
Triceps
Close-Grip Bench Press	85 lbs.	8	60
Biceps
Standing Barbell Curls	50 lbs.	10	60
Abs
Swiss Ball Jackknifes	-	10	30
Biceps
Standing Barbell Curls	50 lbs.	10	60
Abs
Swiss Ball Jackknifes	-	10	30
Biceps
Standing Barbell Curls	45 lbs.	10	60
Abs
Swiss Ball Jackknifes	-	10	30

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