beach body time
Cutting
Intermediate
Machine strength
Plan Details
The beach body time routine by Tjayadkins is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
me and my woman to be in the best shape for our beach trip.
Routine detail
Mon
chest & abs
Est. 101 min
12 exercises
Machine Ab Crunch
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Seated Bench Leg Pull-In
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Tue
back
Est. 98 min
10 exercises
Treadmill Running
1 Set
Cable Seated Row
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Smith Machine Deadlift
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Wed
shoulders & abs
Est. 100 min
11 exercises
Tuck Crunch
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Barbell Overhead Front Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Seated Row to Neck
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Thu
arms
Est. 106 min
11 exercises
Treadmill Running
1 Set
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Fri
legs & abs
Est. 115 min
14 exercises
Decline Bench Weighted Twist
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Kettlebell Front Squat
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Smith Machine Reverse Calf Raise
4 Sets x 10 Reps
