Time is ticking you you must look good for the summer at the beach. There is still plenty of time to gain muscle and get you six pack in time for the spring and summer. You must start now with a good workout routine and proper eating. Example below is a good workout routine to try for that beach body
WORKOUT ROUTINES:
Day 1:
Chest, shoulders, triceps:
-Bench press (Barbell): 2 x 6-10
-Incline bench press (Dumbbell): (Barbell) x 6-10
-Standing flies (Cable): 2 x 6-10
-Shoulder press (Barbell): 2 x 6-10
-Lateral raise (Dumbbell): (Barbell) x 6-10
-Rear lateral raise (Dumbbell): 2 x 6-10
-Lying triceps extension (EZ-bar): 3 x 6-10
-Tricep extension (Dumbbell): 3 x 6-10
-Shrug (Barbell): 3 x 6-10
Day 2:
Cardio day
Day 3:
Legs:
-Squat (Barbell): 4 x 6-8
-Leg extension (Lever): 4 x 8-12
-Straight-leg deadlift (Barbell): 4 x 6-10
-Seated leg curl (Lever): (Barbell) x 10-12
-Seated calf extension (Lever): 3 x 10-15
-45° Calf Press (Lever): 3 x 10-15
Day 4:
Rest
Day 5:
Back, biceps, forearms:
-Bent-over row (Barbell): 3 x 6-10
-Seated row (Cable): (Barbell) x 8-10
-Front pulldown (Cable): 3 x 6-10
-Close grip pulldown (Cable): 3 x 6-10
-Bicep curl (EZ-bar): 3 x 6-10
-Bicep curl (Dumbbell): 3 x 6-10
-Wrist curl (Dumbbell): 3 x 10-15
Day 6:
Cardio day
Day 7:
Rest
Sample FOOD CONSUMPTION:
Daily I will eat approximately the following:
7:30AM - Quaker Oats Oatmeal or Kashi Oatmeal (water)
9:30AM - Banana
11:30AM - Either a sandwhich (turkey, 2 pickle slices, spinach, oregano, and spicy mustard on 2 pieces of whole wheat bread) or a meal replacement bar (metRX or cliff)
2:30PM - fruit or peanuts
3:30PM - Almonds or some vegetables as a snack
5:30 to 6:30 - Chicken or some Lean meat, vegetables, and some starch (brown rice, etc.) And possibly some yogurt and granola or a grapefruit with splenda for dessert.
Throughout the whole day, I drink 80 oz of water and gatorade to replenish my energy.
Following these rules will help you lose about
2 pounds of fat a week and gain muscle at the same time.
