The Beach Body Workout Plan

 


Beach Body WorkoutWarmer temperatures means it’s almost time for beach season and beach season means one thing – it’s time to reveal that body you’ve been building during the winter months. If you have been less than diligent with your training during the colder months don’t worry – the below beach body workout plan will have your beach body ready in no time!

This 4-week beach body workout plan is broken down into five days of training with two days of rest. Each workout is made up of supersets, which means you will be doing two exercises back to back before you get a chance to rest. Supersets keep your heart rate up and your muscles working, which guarantees you’ll be burning calories.

For each exercise complete 3 sets with 30 seconds rest between each set.

Day 1: Chest and Back

Superset #1
Superset #2
Barbell bench press (8-10 reps)Dumbbell incline press (8 – 10 reps)
Lat pull downs (10 – 12 reps)Dumbbell bent-over row (10-12 reps)
Superset #3
Superset #4
Dumbbell flat bench chest fly (8-10 reps)Pushups (till failure)
Close-grip reverse lat pulldown (10-12 reps)Stability ball knee-ins (12-15 reps)

Day 2: Legs

Superset #1
Superset #2
Dumbbell walking lunge (10-12 reps)Barbell squat (10-12 reps)
Stiff-leg deadlift (12-15 reps)Seated hamstring curl (12-15 reps)
Superset #3
Superset #4
Bulgarian split squat (10-12 reps)Goblet squat (10-12 reps)
Lying hamstring curl (12-15 reps)Barbell deadlift (12-15 reps)

Day 3: Shoulders & Abs

Superset #1
Superset #2
Standing dumbbell lateral raise (10-12 reps)Seated dumbbell shoulder press (10-12 reps)
Seated dumbbell shrug (12-15 reps)Bent rear delt row (12-15 reps)
Superset #3
Superset #4
Cable front raise (10-12 reps)Hanging leg raises (10-12 reps)
1 arm cable lateral raise (12-15 reps)Plank (30 seconds)

Day 4: Biceps & Triceps

Superset #1
Superset #2
Barbell biceps curl (10-12 repsSeated dumbbell hammer curl (8-10 reps)
Triceps dips (12-15 reps)Standing overhead triceps extension (10-12 reps)
Superset #3
Superset #4
Cable curls (10-12 reps)Seated alternating biceps curl (8-10 reps)
Triceps rope pull down (12-15 reps)Lying triceps extension (10-12 reps)

Day 5 – Off

Day 6: Legs, Back & Abs

Superset #1
Superset #2
Dumbbell squat (8-10 reps)Dumbbell reverse lunge (8-10 reps)
Barbell bent-over row (10-12 reps)Straight arm lat pull-down (10-12 reps)
Superset #3
Superset #4
Barbell deadlift (8-10 reps)V-ups (10-12 reps)
1 arm row (10-12 reps)Stability ball crunches (12-15 reps)

Day 7 – Off

Cardio Exercise

To supplement your muscle building, you need to also be doing cardiovascular exercise at least three times per week for 25 to 30 minutes each session. A combination of strength training and cardiovascular exercise is the best way to burn calories and shave off any excess body fat.

This cardiovascular exercise can be any method you choose, as long as you are getting your heart rate up. Common cardiovascular exercises include running, biking, the elliptical, or even rowing on the row machine. Some people choose to do cardio in the morning when they wake up, or right after weight lifting.

There’s no need to feel unprepared as beach season draws near. Tailored towards beginners but just as effective for intermediate to advanced gym-goers, this workout can be utilized by both men and women. Give this beach body workout plan a try and watch your body be transformed in just 4 weeks! Also check out our tips regarding your beach body diet.