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How to use the BEACH BODY WORKOUT PROGRAM
DAY 1 - LEG DAY
FASTED CARDIO
Back Squats : 5 x 5 Reps
Weighted backward Lunges : 5 x 5 Reps
Romanian Deadlift : 5 x 5 Reps
DB stiff Leg Deadlift : 10 x 3 Sets
Barbell Hip Thrust close feet : 15 x 3 Sets
Cable Hamstring Curls 15 x 3 sets
Standing Calf Raise with Barbell : 20 Reps x 3 Sets
Good Morning : 10 x3 Sets
DAY 2 - CHEST AND TRICEP
FASTED CARDIO
Incline Bench Press : 5 x 5 Reps
Incline DB Press with Wrist Rotation : 10 x 3 Sets
Decline Bench Press Wide Grip : 12, 10, 8, 6 (Increase weight in every Set)
DB Decline Bench Press with Rotating Wrists : 10 x 3 sets
Bench Press with Wide Grip : 12, 10, 8, 6 (Increase weight in every Set)
Cable Flys for lower Chest : 15 x 3 Sets
Low to High Cable Fly : 15 x 3 Sets
DB Pull Over : 12, 10, 8, 6 (Increase weight in every Set
TRICEPS
Standing Single Arm DB tricep Ext : 15 x 3 Set
Cable straight Bar Tricep Ext from Bottom : 15 x 3 Sets
Straight Bar Pulley Push Downs : 12, 10, 8, 6 (Increase weight in every Set
DB Bicep curls with kick backs : 15 x 3 Sets
Bench Dips : 15 x 3 Set
DAY 3 - BACK AND BICEPS
FASTED CARDIO
BACK
Straight Bar Lat Pulls : 12, 10, 8, 6 Reps (Increase weight in every Set
Alternate Hand Lat Pulls with two Triangles 12, 10, 8, 6 (Increase weight in every Set
Chin Up Grip Lat Pulls 12, 10, 8, 6 (Increase weight in every Set
Close Grip Lat Pull from top for Rear Delts 15 x 3 sets (Increase weight in every Set
Hammer Grip Behind the Neck Lat Pull 12, 10, 8, 6 (Increase weight in every Set
Single Hand Row from Top Cable 12, 10, 8, 6 (Increase weight in every Set
Single Hand Row from bottom Cable 12, 10, 8, 6 (Increase weight in every Set
Bar Pull Overs on Cable : 15 x 3 sets
BICEPS
Z Bar Curls 12, 10, 8, 6, 4 (Increase weight in every Set
Incline Bench DB Bicep Curl : 12, 10, 8, 6 Reps (Increase weight in every Set
Spider Curls : 15 x 3 sets
Preacher Curls on Cable : 15 x 3 Sets
Bicep Stretch - 20 sec hold
Upper back Stretch with Towel - 20 sec hold
DAY 4 - SHOULDER
FASTED CARDIO
Seated Hammer Grip Shoulder Press 12, 10, 8, 6 Reps (Increase weight in every Set
Single Arm DB Press 12, 10, 8, 6 Reps (Increase weight in every Set
Behind the Neck Strict Press
Hammer Grip DB front Raise
Tilted Lateral Raises : 15 x 3 sets
Upright Row With Straight Bar : 15 x 3 Sets
Alternate Hand DB Lateral Raises : 15 x 3 Sets
REAR DELT ROW WITH STRAIGHT BAR - 15 Reps x 3 Sets
Seated Face Pull : 15 x 3 sets
Behind the Neck Shrugs : 15 x 3 Sets
Shoulder Stretch with Towel - 20 sec hold
DAY 5 - ABS
FASTED CARDIO
Walk for an Hour, 10k steps at least in the day
Weighted Crunch - 20 Reps x 3 Sets
Russian Twist - 25 Reps each Side x 3 Sets
Windmills - 20 Reps each Side x 3 Sets
Plank Side Twist - 20 Reps each Side x 3 Sets
Leg Lift Ups - 20 Reps x 3 Sets
Plank - 30 Sec Holds x 5 Sets
Day 6 & 7 - Active rest
FASTED CARDIO