Pack On Beach Muscle In Just 4 Weeks With This Summer Workout Programme
This was never going to be easy, but you’re almost ready. Prepare to gain strength, power, and sleeve-stretching muscle with this 4 week beach muscle programme.
- Week 1: 15 minutes
- Week 2: 15 minutes
- Week 3: 20 minutes
- Week 4: 15 minutes
Early-Week Workouts: Do exercises 1 and 2 as a superset, alternating between 5 reps of each move the entire time. Rest briefly, then do exercises 3 and 4 as a second superset. And then exercise 5. Rest as needed to maintain good form, and use challenging weights. Follow the week-by-week schedule (above) for training time breakdown.
1. Barbell Deadlift
Load a barbell with a moderate weight. With your feet just closer than shoulder-width apart and toes pointed straight ahead, hinge at your hips and bend your knees to grasp the barbell. This is the start. Without rounding your back, stand. Return to the start. That’s 1 rep.
2. Barbell Overhead Press
Stand with your feet shoulder-width apart, holding the barbell straight in front of you at shoulder level, using an overhand grip. This is the start. Keep your core tight and knees slightly bent as you raise the barbell overhead until your arms are straight. Lower the barbell back to shoulder level, letting it come to rest on your upper chest. That’s 1 rep.
Grasp the bars of a dip station and hoist yourself up so your arms are completely straight. This is the start. Lower yourself until your upper arms are parallel to the floor, working hard to keep your elbows as close to your torso as you can. Pause; then straighten your arms to return to the starting position. That’s 1 rep. If that’s too hard, do reps with your hands on a chair behind you and your feet on the floor straight in front of you.
4. Farmer’s Carry
Stand with a heavy kettlebell or dumbbell in each hand; let your arms hang naturally. Now walk forward, tightening your core and maintaining some tension in your middle back. As you walk, focus on standing tall; don’t lean forward or hunch your shoulders, Also, concentrate on keeping your shoulders back and open- ing your chest. Walk 25 steps in one direction. Turn around and walk 25 more steps for a total of 50 steps. Make each step controlled and deliberate.
5. Single-Arm Overhead Carry
Hold a medium-weight dumbbell or kettlebell directly overhead with your right arm. Your elbow should be locked and your wrist straight. Tighten your core and walk forward, looking straight ahead. Focus on standing tall, and try to avoid tipping to either side. Walk 25 steps total, and then switch arms and repeat. Don’t rush the steps; your strides should be slow and deliberate.
Late-Week Workouts: Do exercises 6 and 7 as a superset, alternating between 5 reps of each move the entire time. Rest briefly, then do moves 9 and 8 as a second superset. Rest as needed between sets to maintain good form and use challenging weights. Follow the week-by-week schedule for a training time breakdown.
6. Power Curl
Stand holding dumbbells at your sides, feet shoulder-width apart, knees slightly bent, palms facing your hips. Keeping your core tight, hinge forward slightly at your hips; then hinge backward, straightening your body. Use the momentum created to curl the weights upward. Squeeze your biceps for a moment; then lower the dumbbells. That’s 1 rep.
Foot Elevated Split Squat
Stand in a staggered stance, holding light dumbbells at your sides. Place the top of your right foot on a bench behind you. This is the starting position. Bend your left knee, lowering your torso as far as you can while still keeping your chest up. Your back leg should also bend naturally as your torso lowers. Pause and return to the start. That’s 1 rep. Do all your reps, switch sides, and repeat.
8. Racked Carry
Stand holding a pair of dumbbells or kettlebells against your upper chest near your shoulders, your elbows bent in front of your body. Keep your core tight and work to stand straight up as you walk forward. Walk 30 total steps.
9. Single Arm Dumbbell Row
Stand in front of a bench with a dumbbell in your right hand and feet shoulder-width apart. Hinge forward at your hips so your torso is nearly parallel to the floor, and place your left hand on the bench, keeping that arm straight. The dumbbell should hang naturally. This is the start. Keeping your right arm close to your body, raise your upper arm and pull the dumbbell towards your rib cage. That’s 1 rep; do all your reps, switch sides, and repeat.
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