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Feb 4th 2013

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Build Your Beach Body

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RATING: 74 (FROM 192 JEFIT MEMBERS)

7 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is cutting routine that is designed specifically for fat-loss and building your desired beach body.

It is a Monday/Wednesday/Friday training split with each day of the week split between upper and lower body exercises. On the lower body days, compound exercises are focused upon to stimulate the body in releasing growth hormone to maintain strength while dieting. Growth hormone will also allow for muscle growth and enhanced fat loss to get that desired cut and lean look.

When you start the routine you will start on Week 1 - Upper Body on Monday and continue with Week 1- Lower Body, etc... As you reach Week 2 and finish week 2, you will return right back into Week 1 until you have reached your desired lean/cut results.

** Abs are done twice a week on any workout day during the routine week that you are performing. If you are doing cardio on that day, do ab exercises before cardio.

Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see results from this routine that they are doing, it is necessary to eat a clean and healthy diet to enhance results. With a cutting routine it is necessary to take twice the amount of protein in as you are taking in carbohydrates. It is also important to have one carb loading day throughout the week to confuse the body, thus stimulating metabolism and fat loss.

Cardio can be performed in the beginning of the workout (except on days that you are doing lower body) but is more preferable to do your cardio at the end of your workouts.

On days you aren't working out you can also perform about 45 to 60 minutes worth of cardio to continue the fat-burning process and keep your body's metabolism stimulated.

*** Note : Make sure that you log and track your diet to maintain proper calorie, carbohydrate and protein intake, this will help attain desired results.

By performing your cardio in the beginning of the routine and early in the morning (before eating) your body will use any stored fat as fuel rather than any carbs/food that you eat throughout the day.

If cardio becomes to easy at the pace you are going, increase the speed or incline of the treadmill. You can also perform HIIT (High Intensity Interval Training) which you perform about 2 - 3 minutes of cardio at high interval/speed and then 1 - 2 minutes of steady walking/slow interval speeds. This HIIT cardio style enhances calorie and fat burning within the body.

Week 1 - Upper Body 12 exercises, 1 hr 18 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Pull-Up	3x14 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Barbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Barbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 45s
Walking	0x0 reps	rest: 60s

Week 2 - Lower Body 10 exercises, 1 hr 11 mins

Smith Machine Squat	3x12 reps	rest: 60s
Machine Leg Press	3x14 reps	rest: 60s
Calf Press On Leg Press	3x14 reps	rest: 60s
Barbell Standing Calf Raise	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Bridge	3x0 reps	rest: 60s
Treadmill Running	0x0 reps • 5m	rest: 45s
Walking	0x0 reps • 7m	rest: 5s

Week 1 - Lower Body 9 exercises, 58 mins

Smith Machine Squat	3x12 reps	rest: 60s
Smith Machine Deadlift	3x12 reps	rest: 60s
Smith Machine Split Squat	3x14 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x14 reps	rest: 60s
Dumbbell Calf Raise	3x14 reps	rest: 60s
Back Hyperextension	3x14 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 45s
Walking	0x0 reps	rest: 5s

Week 2 - Upper Body 13 exercises, 1 hr 28 mins

Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Decline Fly	3x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Bench Dip	3x14 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 45s
Walking	0x0 reps	rest: 5s

Week 1 - Upper Body 14 exercises, 1 hr 29 mins

Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Decline Bench Press	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Pull-Up	3x14 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
EZ Bar French Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 45s
Walking	0x0 reps	rest: 5s

Week 2 - Lower Body 11 exercises, 1 hr 10 mins

Smith Machine Hack Squat	3x12 reps	rest: 60s
Smith Machine Deadlift	3x12 reps	rest: 60s
Machine Leg Press	3x14 reps	rest: 60s
Calf Press On Leg Press	3x14 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x14 reps	rest: 60s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Back Hyperextension	3x14 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 45s
Walking	0x0 reps	rest: 5s

Abs - Twice a Week 5 exercises, 30 mins

Crunch	2x12 reps	rest: 60s
Stability Ball Crunch	2x12 reps	rest: 60s
Decline Crunch	2x12 reps	rest: 60s
Parallel Bar Hip Raise	1x12 reps	rest: 60s
Plank	1x- reps • 60s	rest: 60s