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Jump to the routine

Built for the Beach: Week 2 workouts

Your training log for the second week of the Built for the Beach program.

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Man on the beac looking fit
DaniloAndjus / Getty
Man on the beac looking fit
DaniloAndjus / Getty

For the second week of the Built for the Beach training program, we’ll keep the same fundamental path that you tackled in week one.

You’ll see no difference from the baseline workouts. But don’t worry, there’s some variation on the way in weeks three through six.

Built for the Beach week 2: The training split

Day 1: Chest and back
Day 2: Legs
Day 3: Shoulders
Day 4: Biceps and triceps
Day 5: Rest
Day 6: Chest and back
Day 7: Rest

Routine

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Built for the Beach: Week 2

Day 1 workout: Chest and back

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Bench Press

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

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 3 of 8

Incline Dumbbell Press

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

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 5 of 8

Dip

Equipment
Dip Station
Sets
3
Reps
To failure
Rest
30 sec.
Exercise 6 of 8

Bentover Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 7 of 8

Cable Crossover

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

Neutral-Grip Pulldown

Equipment
V-Handle Attachment
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 9 of 8

Hanging Knee Raise

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

Swiss Ball Rollout

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

Built for the Beach: Week 2

Day 2 workout: Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 8

Dumbbell Squat

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

Lying Hamstring Curl

Equipment
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 13 of 8

Dumbbell Lunge

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

Stiff-leg Deadlift

Equipment
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 15 of 8

Bulgarian Split Squat

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

Swiss Ball Rollout

Equipment
Swiss Ball
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 17 of 8

Hanging Leg Raise

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

Half-Kneeling Cable Chop

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

Built for the Beach: Week 2

Day 3 workout: Shoulders

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 8

Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 20 of 8

Shrug

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 21 of 8

Front Raise

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

Bentover Row

Equipment
Barbell
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 23 of 8

Shoulder Press

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

Pinch Press

Equipment
Sets
3
Reps
To failure
Rest
--
Exercise 25 of 8

Swiss Ball Crunch

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

Cable Rope Curl

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

Built for the Beach: Week 2

Day 4 workout: Biceps and triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 27 of 8

Dumbbell Curl

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

Dip

Equipment
Dip Station
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 29 of 8

Barbell Curl

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

TNT Cable Pressdown

Equipment
Adjustable Cable Machine, Straight Cable Bar
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 31 of 8

Hammer Curl

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

Dumbbell Kickback

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 33 of 8

Plank

Equipment
No Equipment
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 34 of 8

Back Extension

Equipment
Bench
Sets
3
Reps
12-15
Rest
30 sec.

Built for the Beach: Week 2

Day 6 workout: Chest and back

Exercise
Equipment
Sets
Reps
Rest
Exercise 35 of 8

Bench Press

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

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 37 of 8

Incline Dumbbell Press

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

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 39 of 8

Dip

Equipment
Dip Station
Sets
3
Reps
To failure
Rest
30 sec.
Exercise 40 of 8

Bentover Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 41 of 8

Cable Crossover

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

Neutral-Grip Pulldown

Equipment
V-Handle Attachment
Sets
3
Reps
12-15
Rest
--
Exercise 43 of 8

Hanging Knee Raise

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

Swiss Ball Rollout

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