The Beach-Ready Workout

When it?s time to take your shirt off, your chest and arms will be ready with this routine that?s designed to pack on muscle

A little more muscle goes a long way, especially as you become leaner. That's why this workout focuses on the big stuff: big muscles, big weights, big calorie burn, big payoff. It all helps you add serious size to your chest, back, legs, and arms, while finishing off the flab that covers your abs. Use this routine for 4 weeks and you'll be on your way to looking as fit as an action star.

Directions: Do three workouts a week, alternating between workout A and workout B. (You'll do each workout six times in 4 weeks.) In each workout, do alternating sets of each exercise pair (1A/1B, 2A/2B, and 3A/3B). That is, do 1 set of the first exercise and rest 1 1/2 to 2 minutes. Then do 1 set of the second exercise and rest again for 1 1/2 to 2 minutes. Repeat until you've done 3 sets of each exercise in a pair. Then move on to the next pair.



Workout A
Exercise: 1A

Barbell Deadlift
Bend at your hips and knees and grab the bar using an overhand grip. Your lower back should be slightly arched and your arms straight. Without allowing your lower back to round, stand up with the barbell. Pause momentarily, and then lower the bar to the floor. Do 5 reps.



Workout A
Exercise: 1B

Chinup
Grab a chinup bar using a shoulder-width, underhand grip, and hang at arm's length. Now squeeze your shoulder blades down and back, bend your elbows, and pull the top of your chest to the bar. Pause, slowly lower your body back to the starting position, and repeat. Do 6-8 reps.



Workout A
Exercise: 2A

Barbell Split Squat
Hold a barbell across your upper back and stand in a staggered stance, your left foot in front of your right. Keeping your torso upright, lower your body until your front knee is bent 90 degrees. Then push yourself back to the starting position. That's 1 rep. Do 6-8 reps each leg.



Workout A
Exercise: 2B

Single-Arm Overhead Dumbbell Press
Stand holding a dumbbell with your right hand just above and outside your right shoulder. Your palm should be turned toward your head. Push the weight straight up over your shoulder. Then lower it, and repeat without pausing. Do 6-8 reps each arm.



Workout A
Exercise: 3A

Cable Face Pull
Attach a rope to the high pulley of a cable station and grab an end with each hand. Back a few steps away until your arms are extended in front of you. Pull the middle of the rope toward your face. Pause, and reverse the movement back to the starting position. Do 8-10 reps.



Workout A
Exercise: 3B

Barbell Rollout
Load a bar with 10-pound plates and kneel on the floor. Grab the bar with an overhand, shoulderwidth grip. Keep your lower back naturally arched and your core stiff. Roll the bar forward as far as you can without letting your hips or back sag. Pause, and return to the starting position. Do 8-12 reps.



Workout B
Exercise: 1A

Barbell Squat
Hold a bar across your upper back with an overhand grip, and stand with your feet set shoulderwidth apart. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Pause, and return to the starting position. Do 6 reps.



Workout B
Exercise: 1B

Chest-Supported Row
Grab a pair of dumbbells and lie chest down on an adjustable bench set to a low incline. Let the dumbbells hang at arm's length from your shoulders, your palms facing each other. Without moving your torso, pull the weights to your sides. Pause, lower, and repeat. Do 6-8 reps.



Workout B
Exercise: 2A

Barbell Straight-Leg Deadlift
Grab the bar with an overhand grip, and hold it at arm's length in front of your thighs, your knees slightly bent. Without allowing your back to round, bend at your hips and lower your torso until it's almost parallel to the floor. Pause, and rise back to the starting position. Do 6-8 reps.



Workout B
Exercise: 2B

Close-Grip Bench Press
Grab a barbell with an overhand, shoulder-width grip, and hold the bar above your sternum with your arms straight. Lower the bar straight down as you tuck your elbows close to your sides. Pause, press the bar back to the starting position, and repeat. Do 6-8 reps.



Workout B
Exercise: 3A

Barbell Curl
Grab a barbell with an underhand, shoulderwidth grip, and let it hang at arm's length in front of your hips. Without moving your upper arms, bend your elbows to curl the bar as close to your shoulders as you can. Pause, and lower it back to the starting position. Do 8-10 reps.



Workout B
Exercise: 3B

Swiss-Ball Jackknife
Start in pushup position, but with your shins on a Swiss ball. Your body should form a straight line from ankles to head. Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees. Pause, and return to the starting position. Do 8-10 reps.


Source: The Beach-Ready Workout - Page 1