Workout Routines

Built for the Beach: Week 1 workouts

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

Couple carrying surfboards in the ocean
Ming H2 Wu / Getty
Ming H2 Wu / Getty
Duration 45
Exercises 7-10
Equipment Yes

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.

Built for the Beach: Week 1 Day 1 workout: Chest and back

Exercise 1A.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 1B.

TNT Cable Pressdown You'll need: Adjustable Cable Machine, Straight Cable Bar How to
Triceps Cable Pressdown thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 2A.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 2B.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 3A.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
To failure reps
30 sec. rest

Exercise 3B.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 4A.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 4B.

Neutral-Grip Pulldown You'll need: V-Handle Attachment How to
Neutral-Grip Pulldown thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 5A.

Hanging Knee Raise You'll need: Pullup Bar How to
exercise image placeholder
3 sets
8-10 reps
30 sec. rest

Exercise 5B.

Swiss Ball Rollout You'll need: Swiss Ball How to
Swiss ball rollout  thumbnail
3 sets
12-15 reps
30 sec. rest

Built for the Beach: Week 1 Day 2 workout: Legs

Exercise 1A.

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 1B.

Hamstring Curl You'll need: Swiss Ball How to
Hamstring Curl thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 2A.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 2B.

Stiff-leg Deadlift
exercise image placeholder
3 sets
12-15 reps
30 sec. rest

Exercise 3A.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 3B.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 4A.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 4B.

Half-Kneeling Cable Chop You'll need: Cable Machine How to
Half-Kneeling Cable Chop thumbnail
3 sets
12-15 reps
30 sec. rest

Built for the Beach: Week 1 Day 3 workout: Shoulders

Exercise 1A.

Seated dumbbell lateral raise You'll need: Dumbbells How to
Seated dumbbell lateral raise thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 1B.

3 sets
12-15 reps
30 sec. rest

Exercise 2A.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 2B.

Dumbbell bentover row You'll need: Dumbbells How to
Dumbbell bentover row thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 3A.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 3B.

Pinch Press
exercise image placeholder
3 sets
To failure reps
30 sec. rest

Exercise 4A.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 4B.

Weighted rope crunch You'll need: Rope Attachment How to
Weighted rope crunch thumbnail
3 sets
12-15 reps
30 sec. rest

Built for the Beach: Week 1 Day 4 workout: Biceps and triceps

Exercise 1A.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 1B.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 2A.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 2B.

TNT Cable Pressdown You'll need: Adjustable Cable Machine, Straight Cable Bar How to
Triceps Cable Pressdown thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 3A.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 3B.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 4A.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
30 sec. reps
30 sec. rest

Exercise 4B.

Back Extension You'll need: Bench How to
Back Extension thumbnail
3 sets
15 reps
30 sec. rest

Built for the Beach: Week 1 Day 5 workout: Chest and back

Exercise 1A.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 1B.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 2A.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 2B.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 3A.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 3B.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 4A.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 4B.

Neutral-Grip Pulldown You'll need: V-Handle Attachment How to
Neutral-Grip Pulldown thumbnail
3 sets
12-15 reps
30 sec. rest

Exercise 5A.

Hanging Knee Raise You'll need: Pullup Bar How to
exercise image placeholder
3 sets
8-10 reps
30 sec. rest

Exercise 5B.

Swiss Ball Rollout You'll need: Swiss Ball How to
Swiss ball rollout  thumbnail
3 sets
12-15 reps
30 sec. rest
Comments