Creating The Ultimate Beach Body

Captain America · 07-28-2006, 08:50 PM

Now, I would say creating the ultimate beach body. By working every muscle body part, not just working the upper-body. You wanna make the upper-body stand out, but wanna keep some muscle mass on the legs. I like this style of training because its not the pro look. Plus, it is as intense as you want it to be. This workout I perform myself and get results from. You do not have to do the same amount of reps and sets I do. I think this is more of an advanced level to my routine. Feel free to comment to this routine for any following suggestions. I will always like new ideas to my workout. Here's is my workout routine. I burnout on every set I do, so I would not have a rep range to go by. The burnout sets include light, moderate, and heavy weight.
Mondays
Side Dumbbell Lateral Raises 6 Sets
Front Dumbbell Lateral Raises 4 Sets
Dumbbell Rows 5 Sets
Over-Head Tricep Extentions 6 Sets
Tuesday
Standing Leg Curls 4 Sets (Warm-Up Exercise)
Vertical Leg Press 8 Sets
Standing Calf Raises 5 Sets
Dumbbell Shrugs 4-5 Sets
Wednesday
Dumbbell Bench Press 6 Sets
Cross-Bench Dumbbell Pull-Overs 5 Sets
Negative Wrist Curls 5 Sets

Repeat process for the next three days and take Sunday off.

**mindstar** · 07-28-2006, 10:01 PM

no back or bi work?

Captain America · 07-29-2006, 07:12 AM

Well I have the dumbbell rows five sets for my back and get my bicep work from that. It doesnt take alot to beef up my biceps. I like to focus more on my triceps.

Stinger124 · 07-29-2006, 05:37 PM

You have a way to post up any pic ? I would like to see how well this is working for you.. I also have a 3 day a week workout. Its alot different looking, but it is a 3 day a week one.

AnimalGen · 07-29-2006, 06:47 PM

Do some kind of press for the shoulders insted of the front raises.
Do something for your lowerback, like deads.
What kind of reps do you do?

Mygeeto · 07-29-2006, 09:52 PM

back work is crucial for a beach body.
manily u should just focus on the pecs, back, shoulders. (as well as abs n obliques)
u said u wanted to do legs well give them ur all i guess.

Captain America · 07-30-2006, 07:10 AM

I don't have the equipment to post any picks, sorry about that. This routine I'm talking about, had alot to do with keeping a clean diet and finding the right exercises. It all just came together over the years, with the diet and exercises that worked for me. Everybody's different when it comes to the responses in the muscle. These exercises for me triggered that growth and my body blossomed from there.

Captain America · 07-30-2006, 07:19 AM

Quote:

Originally Posted by AnimalGen

Do some kind of press for the shoulders insted of the front raises.
Do something for your lowerback, like deads.
What kind of reps do you do?

In the beginning, when I was about seventeen. I always had a rep range, usually between fifteen and six. Now, I guess between one hundred and twenty. I start out light and end heavy. The reason for this, I was never comfortable with a low rep range. I forced my body to push harder, so I can get enough reps. I never believed in one rep or two and never found any benefit from it. I mean don’t just lift it one time, do it TWENTY TIMES! Something like that lol.

**Jayhawkk** · 07-30-2006, 08:17 AM

Hmm, you must be a genetic freak or our idea of a perfect beach body is totally different. I don't see how that workout could develop anything even closely balanced and asthetically pleasing. But if it works for ya then I guess don't fix what ain't broken.

Captain America · 07-30-2006, 08:33 AM

Quote:

Originally Posted by Jayhawkk

Hmm, you must be a genetic freak or our idea of a perfect beach body is totally different. I don't see how that workout could develop anything even closely balanced and asthetically pleasing. But if it works for ya then I guess don't fix what ain't broken.

I think genetics play a big part in it, but it also has to do with hard work and dedication. I think that's more crucial then genetics. You hear alot of people tell other people BS like there wasting there time trying to build a champion body without genetics. I think there's more to it then just genetics. It's about never giving up, no matter what the end of the road looks like. You keep on going.

lithium_09 · 07-30-2006, 12:21 PM

Quote:

Originally Posted by Captain America

I think genetics play a big part in it, but it also has to do with hard work and dedication. I think that's more crucial then genetics. You hear alot of people tell other people BS like there wasting there time trying to build a champion body without genetics. I think there's more to it then just genetics. It's about never giving up, no matter what the end of the road looks like. You keep on going.

Nicely said