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Built for the Beach: Week 1 workouts

Your training routine for the first week of the Built for the Beach workout program.

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Couple carrying surfboards in the ocean
Ming H2 Wu / Getty
Couple carrying surfboards in the ocean
Ming H2 Wu / Getty

There’s no bad time to build a beach body, but late spring is when you put things into high gear. Get a jump-start on a leaner, stronger body by attacking Week 1 of the Built for the Beach program.

This first week is your baseline. Much of the program will be similar; however, each week will have a slight variation to keep things interesting while maintaining a structure.

The following five workouts will yield nothing but legit results.

Routine

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Built for the Beach: Week 1

Day 1 workout: Chest and back

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Bench Press

Equipment
Barbell
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 2 of 7

TNT Cable Pressdown

Equipment
Adjustable Cable Machine, Straight Cable Bar
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 3 of 7

Incline Dumbbell Press

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 4 of 7

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 5 of 7

Dip

Equipment
Dip Station
Sets
3
Reps
To failure
Rest
30 sec.
Exercise 6 of 7

Bentover Row

Equipment
Barbell
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 7 of 7

Cable Crossover

Equipment
Cable Machine
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 8 of 7

Neutral-Grip Pulldown

Equipment
V-Handle Attachment
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 9 of 7

Hanging Knee Raise

Equipment
Pullup Bar
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 10 of 7

Swiss Ball Rollout

Equipment
Swiss Ball
Sets
3
Reps
12-15
Rest
30 sec.

Built for the Beach: Week 1

Day 2 workout: Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 7

Dumbbell Squat

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 12 of 7

Hamstring Curl

Equipment
Swiss Ball
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 13 of 7

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 14 of 7

Stiff-leg Deadlift

Equipment
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 15 of 7

Bulgarian Split Squat

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 16 of 7

Swiss Ball Leg Curl

Equipment
Swiss Ball
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 17 of 7

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 18 of 7

Half-Kneeling Cable Chop

Equipment
Cable Machine
Sets
3
Reps
12-15
Rest
30 sec.

Built for the Beach: Week 1

Day 3 workout: Shoulders

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 7

Seated dumbbell lateral raise

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 21 of 7

Front Raise

Equipment
Resistance Band
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 22 of 7

Dumbbell bentover row

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 23 of 7

Shoulder Press

Equipment
No Equipment
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 24 of 7

Pinch Press

Equipment
Sets
3
Reps
To failure
Rest
30 sec.
Exercise 25 of 7

Swiss Ball Crunch

Equipment
Swiss Ball
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 26 of 7

Weighted rope crunch

Equipment
Rope Attachment
Sets
3
Reps
12-15
Rest
30 sec.

Built for the Beach: Week 1

Day 4 workout: Biceps and triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 27 of 7

Seated Incline Dumbbell Curl

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 28 of 7

Dip

Equipment
Dip Station
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 29 of 7

Barbell Curl

Equipment
Barbell
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 30 of 7

TNT Cable Pressdown

Equipment
Adjustable Cable Machine, Straight Cable Bar
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 31 of 7

Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 32 of 7

Dumbbell Kickback

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 33 of 7

Plank

Equipment
No Equipment
Sets
3
Reps
30 sec.
Rest
30 sec.
Exercise 34 of 7

Back Extension

Equipment
Bench
Sets
3
Reps
15
Rest
30 sec.

Built for the Beach: Week 1

Day 5 workout: Chest and back

Exercise
Equipment
Sets
Reps
Rest
Exercise 35 of 7

Bench Press

Equipment
Barbell
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 36 of 7

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 37 of 7

Incline Dumbbell Press

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 38 of 7

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 39 of 7

Dip

Equipment
Dip Station
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 40 of 7

Bentover Row

Equipment
Barbell
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 41 of 7

Cable Crossover

Equipment
Cable Machine
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 42 of 7

Neutral-Grip Pulldown

Equipment
V-Handle Attachment
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 43 of 7

Hanging Knee Raise

Equipment
Pullup Bar
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 44 of 7

Swiss Ball Rollout

Equipment
Swiss Ball
Sets
3
Reps
12-15
Rest
30 sec.
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