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BEACH BODY

THIS PROGRAM IS IDEAL FOR MEN WHO WANT TO EARN AN AESTHETIC, SHREDDED, LEAN BREACH-BODY.

BODY TYPE :             M E S O M O R P H
LOCATION :                    G Y M
LEVEL 2 :                   B E G I N N E R

L E V E L   2

W E E K . O N E

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7

Week 1
Week 1 Day 1
Week 1 Day 1.png

A R M S

15-20 reps  alternating  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps alternating sides ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  alternating  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each side  ( Medium Resistance )

 Repeat all X 2-3 Tri-Sets

25-30 reps  ( Bodyweight )

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Tri-Sets

beach body 16mins.png
Workout report.png
Week 1 Day 2

W E E K . O N E

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2

3

4

5

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7

Week 1 Day 2.png

C O R E  &  C A R D I O

15-20 reps  ( Light - Medium Weight )

20-25 reps  each side  ( Bodyweight )

45-75 seconds  each side  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

20-25 reps  each side  ( Bodyweight )

45-75 seconds  each side  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

beach body 16mins 2.png
Workout report.png

W E E K . O N E

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2

3

4

5

6

7

Week 1 Day 3
Week 1 Day 3.png

D E L T S  &  B A C K

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps alternating sides ( Bodyweight )

 Repeat all X 2-3 Rounds

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each side  ( Medium Resistance )

 Repeat all X 2-3 Rounds

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Rounds

beach body 16mins.png
Workout report.png

W E E K . O N E

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2

3

4

5

6

7

Week 1 Day 4
Week 1 Day 4.png
rest & recover 3.png

W E E K . O N E

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2

3

4

5

6

7

Week 1 Day 5
Week 1 Day 5.png

L O W E R - B O D Y

15-20 reps  each leg  ( Light - Medium Weight )

15-20 reps  each leg  ( Light - Medium Weight )

    Repeat both X 3-4 SuperSets

15-20 reps  each legs  ( Ankle Weights )

15-20 reps  alternating  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

Reps to failure  ( Light - Medium Weight )

Reps to failure  ( Light - Medium Weight )

 Repeat exercise X 3-4 Sets

Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 6
Week 1 Day 6.png

C H E S T  &  B A C K

15-20 reps  each arm  ( Light - Medium Weight )

20-25 reps  each side  ( Bodyweight )

    Repeat both X 2-3 SuperSets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps alternating sides ( Bodyweight )

    Repeat both X 2-3 SuperSets

15-20 reps  each arm  ( Light - Medium Weight )

20-25 reps  each side  ( Bodyweight )

    Repeat both X 2-3 SuperSets

15-20 reps  each leg  ( Light - Medium Weight )

15-20 reps  each side  ( Medium Resistance )

    Repeat both X 2-3 SuperSets

beach body 16mins.png
Workout report.png
Week 1 Day 7

W E E K . O N E

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4

5

6

7

Week 1 Day 7.png
rest & recover 3.png
Week 2

W E E K . T W O

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2

3

4

5

6

7

Week 2 Day 1
Week 2 Day 1.png

A R M S

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Tri-Sets

beach body 16mins.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 2
Week 2 Day 2.png

C O R E  &  C A R D I O

15-20 reps  each side  ( Light - Medium Weight )

20-25 reps  each side  ( Bodyweight )

45-75 seconds  each side  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each side  ( Light - Medium Weight )

20-25 reps  each side  ( Bodyweight )

45-75 seconds  each side  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

beach body 16mins 2.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 3
Week 2 Day 3.png

D E L T S  &  B A C K

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Rounds

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Rounds

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Rounds

beach body 16mins.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 4
Week 2 Day 4.png
rest & recover 3.png

W E E K . T W O

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2

3

4

5

6

7

Week 2 Day 5
Week 2 Day 5.png

L O W E R - B O D Y

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

Reps to failure  ( Light Weight )

Reps to failure  ( Light Weight )

   Repeat exercise X 3-4 Sets

Workout report.png

W E E K . T W O

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