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Workout Routines

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

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 20 of 7

Built for the Beach: Week 1 workouts

Equipment

Sets

3

Reps

12-15

Rest

30 sec.

How to

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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Written by Mike Simone

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Built for the Beach: Week 1 workouts