How to Get a Sexy Beach Body in 20 Weeks

Do you want that sexy beach body in time for summer you need to start training now!
Instructions Difficulty:
Moderate

Step1
Diet

I harp on diet in almost all of my articles. Plainly, diet is 80% of how you look, so eat sexy to be sexy. Do eat grilled chicken, veggies, fish, and salad. Don't eat sweets, beef, high fat, fried or starchy carbs.

Step2
Weeks 1-4
Monday – Push
Cardio – 10 minutes
Bench Press 3sets x10reps
Dumbbell Shoulder Press 3x10
Triceps extension 3x10
Cardio – 20 minutes



Tuesday – OFF

Wednesday – Pull
Cardio – 10 minutes
Dead lift 3x10
Dumbbell Row 3x10
Bicep Curls 3x10
Cardio – 20 minutes

Thursday – OFF

Friday – Legs
Cardio – 10 minutes
Squat – 3x10
Stiff Leg Dead lift – 3x10
Calf Raises – 3x20

Saturday and Sunday – OFF

Step3
Weeks 5-8
Monday – Push
Cardio – 10 minutes
Bench press – 3x8
Dumbbell press – 3x10
Shoulder press – 3x8
Triceps extension – 3x10
Cardio – 30 minutes

Tuesday – OFF

Wednesday – Pull
Cardio – 10 minutes
Dead lift – 3x10
Barbell row – 3x8
Dumbbell row – 3x10
Bicep curl – 3x10
Cardio – 30 minutes



Thursday – OFF

Friday – Legs
Cardio – 10 minutes
Squat – 3x8
Lunges – 3x10
Stiff Leg Dead lift – 3x10
Calf raises – 3x20



Saturday and Sunday – OFF

Step4
Weeks 9-12
Monday – Push
Cardio – 10 minutes
Bench press – 4x6
Shoulder press – 4x6
Triceps extension – 3x10
Cardio – 30 minutes



Tuesday – Cardio
Cardio – 20 minutes

Wednesday – Pull
Cardio – 10 minutes
Dead lift – 3x8
Barbell row – 4x6
Bicep Curl – 3x8
Cardio – 30 minutes

Thursday – OFF

Friday – Legs
Cardio – 10 minutes
Squat – 3x8
Stiff Leg Dead lift – 3x8
Calf Raises – 3x20

Saturday – Cardio
Cardio – 20 minutes

Sunday – OFF

Step5
Week 13 - OFF

Step6
Weeks 14-20 – 1 minute between sets, 2 minutes between exercises
Monday – Chest and Shoulders
Cardio – 10 minutes
Bench press – 3x8
Incline bench press – 3x8
Military press – 3x8
Lateral raises – 3x10
Cardio – 30 minutes

Tuesday – Back
Cardio – 10 minutes
Dead lift – 3x10
Barbell row – 3x10
Lat pull down – 3x10
Dumbbell row – 3x10
Cardio – 30 minutes

Wednesday – OFF


Thursday – Arms
Cardio – 10 minutes
Tricep extensions – 3x10
Dips – 3x12
Barbell curls – 3x10
Dumbbell curls – 3x10
Cardio – 30 minutes

Friday – Legs
Cardio – 10 minutes
Squats – 3x10
Lunges – 3x10
Stiff leg dead lift – 3x10
Calf raises – 3x20
Cardio – 30 minutes

Saturday – Cardio
Cardio – 30 minutes

Sunday - OFF

Great job! You've completed 20 weeks of intense training. If you have been eating well during these past 5 months, then I know you look a lot different than when you started. Keep it up, and have a great summer!