Building Your Beach Body

Workout Name : Building Your Beach Body

Shared By : JefitTeam VIP

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 3247 / 33218

Average Rating

74

Based upon 175 vote(s)

 

Description

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.

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Monday Week 1 - Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 14 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 10 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 10 3 Progress Chart

Biceps

Alternate Hammer Curl Alternate Hammer Curl 60 sec 10 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 45 min - - Progress Chart

Cardio

Walking Walking 60 min - - Progress Chart
Monday Week 2 - Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 14 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 14 3 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 60 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Glutes

Bridge Bridge 60 sec - 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 45 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Wednesday Week 1 - Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 12 3 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 60 sec 12 3 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 60 sec 14 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 14 3 Progress Chart

Lower Legs

Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise 60 sec 14 3 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 60 sec 14 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 45 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Wednesday Week 2 - Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 3 Progress Chart

Chest

Dumbbell Decline Fly Dumbbell Decline Fly 60 sec 12 3 Progress Chart

Chest

Bent Arm Dumbbell Pullover Bent Arm Dumbbell Pullover 60 sec 12 3 Progress Chart

Back

One Arm Dumbell Row One Arm Dumbell Row 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 10 3 Progress Chart

Triceps

Tricep Dumbbell Kickback Tricep Dumbbell Kickback 60 sec 10 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 14 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 45 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Friday Week 1 - Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 12 3 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 14 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 3 Progress Chart

Biceps

Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl 60 sec 8 3 Progress Chart

Triceps

Standing EZ Bar French Press Standing EZ Bar French Press 60 sec 8 3 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 8 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 45 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Friday Week 2 - Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Hack Squat Smith Machine Hack Squat 60 sec 12 3 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 60 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 14 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 14 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 60 sec 14 3 Progress Chart

Lower Legs

Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 60 sec 14 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 45 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
ANY Abs - Twice a Week
Muscle Exercise Name Timer Reps Sets Track

Abs

Crunches Crunches 60 sec 12 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 12 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 12 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 12 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart