Want the perfect beach body for summer? Here is my 3 day per week full body workout to build muscle and sculpt my body! The workout moves all the muscle groups in the 3 days. Time needed for workout is about 1 hour per day, which means that only with 3 hours a week you can have the perfect beach body in a month! Start now, and make it a habit to hit the gym on Monday (Beach Body Workout Day #1), Wednesday (Beach Body Workout Day #2) and Friday (Beach Body Workout Day #3)!
Clicking on the exercise takes you to a video showing a proper form for that exercise.
Beach Body Workout Day #1
| Exercise | Sets | Reps |
Squats |
3 | 20 |
Seated Cable Row |
3 | 20 |
Chest Dip |
2 | 15-20 |
Shoulder Press |
2 | 20 |
Biceps Curl |
2 | 20 |
Cable Triceps Extension |
2 | 20 |
Plank |
3 | 1 min |
Beach Body Workout Day #2
| Exercise | Sets | Reps |
Squats |
3 | 20 |
Rocking Standing Calf Raise |
2 | 25 |
Lat Pull Down |
3 | 20 |
Dumbbell Flys |
3 | 20 |
Triceps Kickback |
2 | 20 |
Standing Dumbbell Curl |
2 | 20 |
Sit Ups |
2 | MAX |
Beach Body Workout Day #3
| Exercise | Sets | Reps |
Dumbbell Lunge |
4 | 10 for each leg |
Wide Grip Pull Ups |
3 | MAX |
Bench Press |
3 | 15-20 |
Barbell Curl |
3 | 15-20 |
Triceps Bench Dips |
3 | 15 |
Horizontal Leg Raise |
2 | MAX |
This is a modified version of a 3 day whole body toning workout from my favorite workout routine place.
Want to build a better booty for summer? Check out my free online routine guide!
Don’t forget: focus on your weights going up!