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Built for the Beach: Week 4 workouts

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

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Man coming out of ocean with surf board
Colin Anderson
Man coming out of ocean with surf board
Colin Anderson

We’re cranking up the intensity in week four of Built for the Beach. 

Your body should be prepared for the increased demand—aka you’ll be performing more reps, sets, and an extra exercise here and there. Trust your progress and push yourself: You can handle it.

As always, make sure you’re recovering properly and eating clean, muscle-building foods to fuel your gains.

Built for the Beach Week 4: 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 4

Day 1 workout: Chest and back

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Bench Press

Equipment
Barbell
Sets
5
Reps
10
Rest
30 sec.
Exercise 2 of 8

Lat Pulldown

Equipment
Cable Machine
Sets
5
Reps
15
Rest
30 sec.
Exercise 3 of 8

Incline Dumbbell Press

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

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
4
Reps
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
15
Rest
30 sec.
Exercise 7 of 8

Cable Crossover

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

Neutral-Grip Pulldown

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

Hanging Knee Raise

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

Swiss Ball Rollout

Equipment
Swiss Ball
Sets
3
Reps
15
Rest
30 sec.
Exercise 11 of 8

Pushup

Equipment
Sets
3
Reps
To failure
Rest
30 sec
How to
Exercise 12 of 8

Pullup

Equipment
Pullup Bar
Sets
3
Reps
To failure
Rest
30 sec

Built for the Beach: Week 4

Day 2 workout: Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 8

Dumbbell Squat

Equipment
Dumbbells
Sets
5
Reps
10
Rest
30 sec.
Exercise 14 of 8

Lying Hamstring Curl

Equipment
Sets
5
Reps
15
Rest
30 sec.
Exercise 15 of 8

Dumbbell Lunge

Equipment
Dumbbells
Sets
4
Reps
10
Rest
30 sec.
Exercise 16 of 8

Stiff-leg Deadlift

Equipment
Sets
4
Reps
15
Rest
30 sec.
Exercise 17 of 8

Bulgarian Split Squat

Equipment
Dumbbells
Sets
3
Reps
10
Rest
30 sec.
Exercise 18 of 8

Swiss Ball Rollout

Equipment
Swiss Ball
Sets
3
Reps
15
Rest
30 sec.
Exercise 19 of 8

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
30 sec.
Exercise 20 of 8

Half-Kneeling Cable Chop

Equipment
Cable Machine
Sets
3
Reps
15
Rest
30 sec.
Exercise 21 of 8

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
To failure
Rest
30 sec
Exercise 22 of 8

Situp

Equipment
No Equipment
Sets
--
Reps
To failure
Rest
30 sec

Built for the Beach: Week 4

Day 3 workout: Shoulders

Exercise
Equipment
Sets
Reps
Rest
Exercise 23 of 8

Lateral Raise

Equipment
Dumbbells
Sets
5
Reps
10
Rest
30 sec.
Exercise 24 of 8

Shrug

Equipment
Dumbbells
Sets
5
Reps
15
Rest
30 sec.
Exercise 25 of 8

Front Raise

Equipment
Resistance Band
Sets
4
Reps
10
Rest
30 sec.
Exercise 26 of 8

Bentover Row

Equipment
Barbell
Sets
4
Reps
15
Rest
30 sec.
Exercise 27 of 8

Shoulder Press

Equipment
No Equipment
Sets
3
Reps
10
Rest
30 sec.
Exercise 28 of 8

Pinch Press

Equipment
Sets
3
Reps
To failure
Rest
30 sec.
Exercise 29 of 8

Swiss Ball Crunch

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

Cable Rope Curl

Equipment
Cable Machine
Sets
3
Reps
15
Rest
30 sec.

Built for the Beach: Week 4

Day 4 workout: Biceps and triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 31 of 8

Dumbbell Curl

Equipment
Dumbbells
Sets
4
Reps
10
Rest
30 sec.
Exercise 32 of 8

Dip

Equipment
Dip Station
Sets
4
Reps
15
Rest
30 sec.
Exercise 33 of 8

Barbell Curl

Equipment
Barbell
Sets
4
Reps
10
Rest
30 sec.
Exercise 34 of 8

TNT Cable Pressdown

Equipment
Adjustable Cable Machine, Straight Cable Bar
Sets
4
Reps
15
Rest
30 sec.
Exercise 35 of 8

Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
10
Rest
30 sec.
Exercise 36 of 8

Dumbbell Kickback

Equipment
Dumbbells
Sets
4
Reps
15
Rest
30 sec.
Exercise 37 of 8

Plank

Equipment
No Equipment
Sets
3
Reps
60 sec.
Rest
30 sec.
Exercise 38 of 8

Back Extension

Equipment
Bench
Sets
3
Reps
15
Rest
30 sec.

Built for the Beach: Week 4

Day 6 workout: Chest and back

Exercise
Equipment
Sets
Reps
Rest
Exercise 39 of 8

Bench Press

Equipment
Barbell
Sets
5
Reps
10
Rest
30 sec.
Exercise 40 of 8

Lat Pulldown

Equipment
Cable Machine
Sets
5
Reps
15
Rest
30 sec.
Exercise 41 of 8

Incline Dumbbell Press

Equipment
Dumbbells
Sets
4
Reps
10
Rest
30 sec.
Exercise 42 of 8

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
4
Reps
15
Rest
30 sec.
Exercise 43 of 8

Dip

Equipment
Dip Station
Sets
3
Reps
To failure
Rest
30 sec.
Exercise 44 of 8

Dumbbell bentover row

Equipment
Dumbbells
Sets
3
Reps
15
Rest
30 sec.
Exercise 45 of 8

Cable Crossover

Equipment
Cable Machine
Sets
3
Reps
10
Rest
30 sec.
Exercise 46 of 8

Neutral-Grip Lat Pulldown

Equipment
Lat Pulldown Bar
Sets
3
Reps
15
Rest
30 sec.
Exercise 47 of 8

Hanging Knee Raise

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
30 sec
Exercise 48 of 8

Swiss Ball Rollout

Equipment
Swiss Ball
Sets
3
Reps
15
Rest
30 sec
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