Beach-Ready Workout
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Week 1
Week 2
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Monday
Monday
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No.ExerciseSetsRepsWeightRestNo.ExerciseSetsRepsWeightRest
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1Barbell squat441752:001Barbell squat442:00
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2ABarbell bench press441551:002ABarbell bench press441:00
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2BBarbell row441451:002BBarbell row441:00
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3ADumbbell shrug441000:303ADumbbell shrug440:30
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3B
Standing barbell calf raise
442050:303B
Standing barbell calf raise
440:30
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Notes:
Notes:
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Wedneday
Wednesday
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No.ExerciseSetsRepsWeightRestNo.ExerciseSetsRepsWeightRest
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1ADumbbell lunge412301:001ADumbbell lunge4121:00
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1B
Barbell straight-leg deadlift
4121351:001B
Barbell straight-leg deadlift
4121:00
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2ADip4AMAP0:302ADip4AMAP0:30
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2BChinup4AMAP0:302BChinup4AMAP0:30
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3Swiss-ball crunch330501:003Swiss-ball crunch3301:00
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Notes:
Notes:
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Friday
Friday
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No.ExerciseSetsRepsWeightRestNo.ExerciseSetsRepsWeightRest
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1Barbell deadlift442252:001Barbell deadlift442:00
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2ADumbell shoulder press44451:002ADumbell shoulder press441:00
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2BWide-group pullup441:002BWide-group pullup441:00
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3ABarbell shrug2201550:303ABarbell shrug2200:30
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3B
Standing barbell calf raise
2202050:303B
Standing barbell calf raise
2200:30
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Notes:
Notes:
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