Workout Routines

Built for the Beach: Week 4 workouts

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

Man coming out of ocean with surf board
Colin Anderson
Colin Anderson
Duration 45
Exercises 8-12
Equipment Yes

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

Built for the Beach: Week 4 Day 1 workout: Chest and back

Exercise 1A.

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

Exercise 1B.

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

Exercise 2A.

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

Exercise 2B.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
4 sets
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 Dumbbell Row You'll need: Dumbbells How to
Bentover Dumbbell Row thumbnail
3 sets
15 reps
30 sec. rest

Exercise 4A.

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

Exercise 4B.

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

Exercise 5A.

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

Exercise 5B.

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

Exercise 6A.

Pushup How to
Pushup  thumbnail
3 sets
To failure reps
30 sec rest

Exercise 6B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
To failure reps
30 sec rest

Built for the Beach: Week 4 Day 2 workout: Legs

Exercise 1A.

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

Exercise 1B.

Lying Hamstring Curl How to
How To Do A Lying Hamstring Curl thumbnail
5 sets
15 reps
30 sec. rest

Exercise 2A.

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

Exercise 2B.

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

Exercise 3A.

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

Exercise 3B.

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

Exercise 4A.

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

Exercise 5A.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
-- sets
To failure reps
30 sec rest

Exercise 5B.

Situp You'll need: No Equipment How to
How to do a sit up thumbnail
-- sets
To failure reps
30 sec rest

Built for the Beach: Week 4 Day 3 workout: Shoulders

Exercise 1A.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
5 sets
10 reps
30 sec. rest

Exercise 1B.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
5 sets
15 reps
30 sec. rest

Exercise 2A.

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

Exercise 2B.

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

Exercise 3A.

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

Exercise 4B.

Cable Rope Curl You'll need: Cable Machine How to
Standing Cable Biceps Curl thumbnail
3 sets
15 reps
30 sec. rest

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

Exercise 1A.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
4 sets
10 reps
30 sec. rest

Exercise 1B.

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

Exercise 2A.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
4 sets
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
4 sets
15 reps
30 sec. rest

Exercise 3A.

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

Exercise 3B.

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

Exercise 4A.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
60 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 4 Day 6 workout: Chest and back

Exercise 1A.

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

Exercise 1B.

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

Exercise 2A.

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

Exercise 2B.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
4 sets
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.

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

Exercise 4A.

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

Exercise 4B.

Neutral-Grip Lat Pulldown You'll need: Lat Pulldown Bar How to
exercise image placeholder
3 sets
15 reps
30 sec. rest

Exercise 5A.

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

Exercise 5B.

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