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» Training Program » General Fitness » 4 Weeks to a Beach-Worthy Body (for Men)
 4 Weeks to a Beach-Worthy Body (for Men)

Day 008 - Mix it up
Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: decline bar bench press, biceps dumbbell hammer curls, abs. SERIES 2: incline dumbbell flys, incline biceps curls, decline abs. Stretch 5 minutes.

Day 009 - Stretch it out
Stretch at the end of both cardiovascular and strength training workouts to prevent injury.

Day 010 - Back to business
Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: triceps kickbacks, ab crunches, triceps dips. SERIES 2: flat bench dumbbell flys, push-ups, decline abs. SERIES 3: oblique crunches on ball or floor, lower back extensions. Stretch 5 minutes.

Day 011 - Detailing
Keep the wrists straight, knees slightly bent, and pelvis tilted slightly forward while strength training.

Day 012 - Third time's the charm
Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: triceps hammer extensions, triceps pressdowns, ab crunches. SERIES 2: preacher curls with straight bar, biceps concentration curls, oblique crunches. SERIES 3: reclining ab curls, decline bench crunches. Stretch 5 minutes.

Day 013 - Variety is the spice of life
Making small changes to your cardiovascular and strength training programs will help you maintain motivation and will insure continued progression.

Day 014 - Playtime
Have fun with it. Find activities that you love doing, and the workouts will take care of themselves.

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