Try This Summer Beach Body Workout for Men to Maximize Muscle

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Strong muscular man, abs, six pack, sea, beach, swimwear

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Once the summer months hit, there’s less reason to wear more clothes, and more reason to show off the results of the hard work you put in at the gym throughout the rest of the year. Ditch your coats and put your sweatshirts and pants into storage for the next few months, because it’s about to be beach season.

Even if you don’t have access to any primo shoreline where you live, there are still bound to be plenty of opportunities to flex in the sunshine from Memorial Day onward. Worried that you might not be able to live up to your own high physique standards? You shouldn’t, because the beach season is all about good vibes—but you can still use this workout plan to hit all the most important muscle groups for the swimsuit scene.

This five-move workout aims to push your metabolism to its limits and spark the type of muscle growth that you’ll want to show off outside the weight room. Start off with two supersets that address multiple major muscle groups, then finish off with a dedicated core crusher to hone your six-pack for that shore-ready torso you’re aiming to build.

The Plan

Follow this plan to maximize your beach muscles. Here are some more details about the workout before you hit the gym:

TRAINER: Jim Smith, C.P.P.S., owner of Diesel Strength & Conditioning, Elmira, NY

BEST FOR: Cranking up your metabolism and boosting muscle growth so you can go shirtless with pride

EQUIPMENT: Bench, dumbbells, pullup bar, barbell, weight plates, cable machine, medicine ball

FOCUS: Strength, definition, weight loss

HOW TO DO IT: Perform exercise pairs as supersets (back-to-back). Rest for the allotted time after the second move. Finish with standard sets of the medicine ball pike.


Dumbbell Bench Press
Chinup with Knee Raise

Sets: 4

Rest: 90 to 120 seconds


Barbell Deadlift
Rope Triceps Press-Down

Sets: 5

Rest: 90 seconds


Medicine Ball Pike

Sets: 4

Rest: 60 seconds

Dumbbell Bench Press

Lie on your back on a flat bench and hold a pair of dumbbells above your chest, arms straight. (Your palms should face forward but be turned slightly inward.) Without changing the angle of your hands, lower the weights to the sides of your chest. Pause, and press them back up to the starting position.

Reps: 12 to 15

Chinup with Knee Raise

Grab a chinup using a shoulder-width, underhand grip, and hang at arm’s length (also known as a dead hang). Squeeze your shoulder blades together as you pull your chest to the bar, and then lift your knees to your chest. Pause, and slowly lower your knees as you return to a dead hang.

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Reps: as many as possible

Barbell Deadlift

Load a barbell and roll it against your shins. Bend at your hips and knees and grab the bar using an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and squeeze your glutes as you rise with the barbell to a standing position. Lower the bar back down to the floor, keeping it as close to your body as possible.

Reps: 5

Struggling to nail that deadlift? Don’t just load up the bar and pull for the sky. Check your form and keep your spine healthy to build more muscle and really enjoy your beach season.

Rope Triceps Press-Down

Attach a rope to the high pulley of a cable station and grab an end in each hand (palms in). Tuck your upper arms next to your sides. Pull your shoulder blades back and down and hold them that way for the entire move. Without leaning forward or moving your upper arms, simultaneously rotate your wrists and palms toward the floor and push the rope down until your elbows lock. Slowly return to the starting position.

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Reps: 30

Medicine Ball Pike

Assume a pushup position with your feet on a medicine ball and your hands slightly wider than your shoulders, arms straight. Your body should form a straight line from your head to your ankles. Without bending your knees, roll the medicine ball toward your hands by raising your hips as high as you can. Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward.

Reps: 8 to 12

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