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Building Your Beach Body*
Cutting
Advanced
Machine strength
Plan Details
The Building Your Beach Body* routine by Globug15 is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is cutting routine that is designed specifically for fat-loss and building your desired beach body. It is a Monday/Wednesday/Friday training split with each day of the week split between upper and lower body exercises. On the lower body days, compound exercises are focused upon to stimulate the body in releasing growth hormone to maintain strength while dieting. Growth hormone will also allow for muscle growth and enhanced fat loss to get that desired cut and lean look. When you start the routine you will start on Week 1 - Upper Body on Monday and continue with Week 1- Lower Body, etc... As you reach Week 2 and finish week 2, you will return right back into Week 1 until you have reached your desired lean/cut results. ** Abs are done twice a week on any workout day during the routine week that you are performing. If you are doing cardio on that day, do ab exercises before cardio. Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see results from this routine that they are doing, it is necessary to eat a clean and healthy diet to enhance results. With a cutting routine it is necessary to take twice the amount of protein in as you are taking in carbohydrates. It is also important to have one carb loading day throughout the week to confuse the body, thus stimulating metabolism and fat loss. Cardio can be performed in the beginning of the workout (except on days that you are doing lower body) but is more preferable to do your cardio at the end of your workouts. On days you aren't working out you can also perform about 45 to 60 minutes worth of cardio to continue the fat-burning process and keep your body's metabolism stimulated. *** Note : Make sure that you log and track your diet to maintain proper calorie, carbohydrate and protein intake, this will help attain desired results. By performing your cardio in the beginning of the routine and early in the morning (before eating) your body will use any stored fat as fuel rather than any carbs/food that you eat throughout the day. If cardio becomes to easy at the pace you are going, increase the speed or incline of the treadmill. You can also perform HIIT (High Intensity Interval Training) which you perform about 2 - 3 minutes of cardio at high interval/speed and then 1 - 2 minutes of steady walking/slow interval speeds. This HIIT cardio style enhances calorie and fat burning within the body.
Routine detail
Mon
Upper Body
Est. 89 min
10 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Upward Chop
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Decline Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Elliptical Training
1 Set
Tue
Lower Body
Est. 85 min
11 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Upper Body
Est. 82 min
10 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 14 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Lower Body
Est. 90 min
11 exercises
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 14 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Rotational Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Step Machine
1 Set
Fri
Upper Body
Est. 88 min
11 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Treadmill Running
1 Set
Sat
Lower Body
Est. 92 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
Treadmill Running
1 Set
Sun
Cardio and abs
Est. 81 min
8 exercises
Decline Crunch
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 12 Reps
Elliptical Training
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
