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4 Weeks to a Beach-Worthy Body (for Men)
Day 001 - Get serious about summer
Warm up 5 minutes. 2 sets x 12 reps each exercise. SERIES 1: biceps curls, triceps lowers, reclining abs. SERIES 2: biceps concentration curls, triceps kickbacks, abs. Stretch 5 minutes. 
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WELCOME TO DAY ONE! With this 4-week program, we'll get you ready to hit the surf in style. Our focus will be on your biceps, triceps, abs, and pecs. Each week includes 3 days of strength training, with fitness tips on the off days.
Today's Workout:
Let's start the week with BICEPS, TRICEPS, and ABS.
SERIES 1
Biceps curls with a straight bar. Stand tall with your knees slightly bent, keeping your elbows by your side.
Lie flat on a bench and use the same bar for triceps lowers. For this exercise, your elbows are pointed straight to the ceiling, your lower back is pressed flat on the bench. Lower the bar to a 90 degree angle, then straighten your arms.
Reach behind your head, grab the edge of the bench, and bend your knees to 90 degrees for a set of abs. Curl the knees in to your chest 12 times, making sure that your lower back never leaves the bench. Repeat SERIES 1, then go to:
SERIES 2
Dumbell concentration curls. Sit on the edge of a bench with your right elbow on the inside of your knee. Keep your palm facing the ceiling, elbow perpendicular to your leg.
Use the same dumbbell for a set of triceps kickbacks. Place your left knee on the bench and grasp the end of the bench with your left hand to steady yourself. Keeping your right elbow by your side, straighten your right arm out, hold for a count, and lower to the starting position.
Last, a set of ab crunches: Lie on the bench with your knees bent, feet flat on the end. Clasp your hands loosely behind your head and raise your shoulder blades and upper back off the bench. Rest for a minute, then repeat SERIES 2.
Congratulations on taking the first step towards the boardwalk!
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