Beach Weights1

Focus:

Hypertrophy

Chest / Shoulders / Tri's Exercise

Sets

Reps

Rest

Tempo

Superset

DB Press DB flies

4 3

12 10 8 8 10 10 10

1 1

3D 2U 3D 2U

Push ups to fail after last set

Db Military press Lateral Raise

3 3

12 10 8 10 10 10

1 1

3D 2U 3D 2U

Front raise after last set

DB Tricep extensions Rope push down

3 3

10 10 10 10 10 10

1 1

3D 2U 3D 2U

Dips to fail after last set

Nutrition 1 Breakfast Snack 1 Lunch Snack 2 Dinner -

5 Egg whites, 2 Sourdough or multi grain toast, tomatoes Protein shake with Fruit Salad, Rice & tuna or Sandwich Nuts or muesli bar & yoghurt Meat & veggies with Sweet potato

20 mins Cardio (intervals) Abs Stretch

REPS

DB chest press set 1 set 2 set 3 set 4

DB flies Set 1 set 2 set 3

DB Military press Set 1 set 2 set 3

DB lateral raise Set 1 Set 2 set 3

DB Tricep ext Set 1 set 2 set 3

Rope push down set 1 set 2 set 3

Session1 Session2 Session3 session4 session5 12 10 10 10 12 10 10 8 12 10 8 8 10 10 8 6 10 8 8 6

session 6 10 8 6 6