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DAY ONE: chest and back superset 1Barbell Flat Chest Press (8-10 reps) and Wide Grip Cable Pull Downs (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 2Dumbbell Incline Press (8-10 reps) and Seated Cable Row (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 3Dips (failure) and Bent-over Row (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 4Cable Crossover Flye (8-10 reps) and Close Grip Pulldown (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 5Hanging Knee Raise (8-10 reps) and Swiss Ball Roll-Ins (12-15 reps)complete 3 sets rest 30 seconds between sets
DAY TWO: legs
superset 1Dumbbell Squat (8-10 reps) and Lying Hamstring Curl (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 2Dumbbell Forward Lunge (8-10 reps) and Stiff-leg Deadlift (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 3Bulgarian Split Squat (8-10 reps) and Swiss Ball Hamstring Roll-In (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 4Hanging Leg Raise with Twist (8-10 reps) and Cable Chops (12-15 reps)complete 3 sets rest 30 seconds between sets
DAY THREE: shoulders
superset 1Seated Dumbbell Lateral Raise (8-10 reps) and Standing Dumbbell Shrug (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 2Standing Cable Front Raise (8-10 reps) and Bent-over Rear Delt Row (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 3Standing Dumbbell Shoulder Press (8-10 reps) and Plate Pinch Press (failure)complete 3 sets rest 30 seconds between sets
superset 4Swiss Ball Crunch (8-10 reps) and Cable Rope Crunch (12-15 reps)complete 3 sets rest 30 seconds between sets
DAY FOUR: biceps and triceps
superset 1Standing Dumbbell Curl (8-10 reps) and Bodyweight Dips (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 2Cable Straight Bar Curls (8-10 reps) and Cable V-Bar Press Down (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 3Seated Dumbbell Hammer Curl (8-10 reps) and Bent-over Dumbbell Kickback (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 4Plank (30 seconds) and Cobra Pose (30 seconds) and Back Extensions (15 reps)complete 3 sets rest 30 seconds between sets
DAY FIVE: off
DAY SIX: chest and back
superset 1Barbell Flat Chest Press (8-10 reps) and Wide Gripp Cable Pull Down (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 2Dumbbell Incline Press (8-10 reps) and Seated Cable Row (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 3Dips (failure) and Dumbbell Bent-over Row (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 4Cable Crossover Flye (8-10 reps) and Close Grip Pull Down (12-15 reps)complete 3 sets rest 30 seconds between sets
superset 5Hanging Knee Raise (8-10 reps) and Swiss Ball Roll-In (12-15 reps)complete 3 sets rest 30 seconds between sets
DAY SEVEN: off
Go To Week 3Go Back To Week 1Return to the BUILT for the BEACH information page
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