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Built for the Beach
General
Beginner
Machine strength
Plan Details
The Built for the Beach routine by hcjmzkz is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Chest and Back
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Dip
3 Sets x 99 Reps
Barbell Row
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 2
Legs
8 exercises
Dumbbell Squat
3 Sets x 10 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 15 Reps
Day 3
Shoulders
7 exercises
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Weight Plate Pinch
3 Sets x 99 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 4
Biceps and Triceps
8 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dip
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 15 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 15 Reps
Day 5
Chest and Back
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Barbell Row
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 15 Reps
