Fitness: Eight weeks to the ultimate beach body

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READ MORE | Troy Meyers’ fitness tips from past weeks on Project Q Atlanta

imageIf you like a challenge and want to lose fat while gaining strength to get your ultimate Beach Body, we offer this day-by-day, step-by-step workout that can get you there quickly.

As with all workouts, this one should be done at your own risk with a doctor or trainer consult if you have any doubts about doing strenuous activity. I have been doing it now for four weeks, and I have seen incredible results.

This program consists of a lot of running and swimming, so be sure to prepare yourself mentally for long, hard cardio workouts. I recommend that you take it one day at a time and always remember: don’t give up!

Mondays: Back and Abs
One-arm Dumbbell Row: 4 sets of 6 to 10 reps
Machine Row: 4 sets of 6 to 10 reps
Lat Pull-down: 3 sets of 6 to 10 reps
Dumbbell Shrugs: 3 sets of 6 to 10 reps
Pull-ups: 3 sets to maximum # of reps
Sit-ups: 3 sets to exhaustion
Hanging Leg Raises: 3 sets to exhaustion
Twisting Crunches: 3 sets to exhaustion

imageTuesdays: Shoulder, Triceps and Abs
Military Press: 4 sets of 6 to 10 reps
Shoulder Press: 4 sets of 6 to 10 reps
Dumbbell Front Raise: 3 sets of 6 to 10 reps
Dumbbell Side Raise: 3 sets of 6 to 10 reps
Narrow Grip Bench Press: 4 sets of 6 to 10 reps
Rope Pull-down: 3 sets of 6 to 10 reps
Dips: 3 sets to exhaustion
Crunches: 3 sets to exhaustion
Leg Raises (Bench): 3 sets to exhaustion
Crunches (Machine): 3 sets to exhaustion

Wednesdays: OFF

Thursdays: Legs
Squat: 4 sets of 6 to 10 reps
Leg Press: 4 sets of 6 to 10 reps
Leg Extension: 3 sets of 6 to 10 reps
Leg Curl: 3 sets of 6 to 10 reps
Standing Calf Raise: 4 sets of 6 to 10 reps
Seated Calf Raise: 3 sets of 6 to 10 reps

imageFridays: Chest, Biceps and Abs
Bench Press: 4 sets of 6 to 10 reps
Incline Press: 4 sets of 6 to 10 reps
Decline Fly: 3 sets of 6 to 10 reps
Pec Dec Fly: 3 sets of 6 to 10 reps
Push-ups: 3 sets to exhaustion
Barbell Curl: 4 sets of 6 to 10 reps
Hammer Curl: 3 sets of 6 to 10 reps
Reverse Barbell Curl: 3 sets of 6 to 10 reps
Decline Crunch: 3 sets to exhaustion
Knee Raise: 3 sets to exhaustion
Hanging Leg Raise: 3 sets to exhaustion

Weekends: Cardio as you go
The weekends are yours to go to the beach, run, swim. Cardio is important in order to get ripped, and although I’m not giving you a set cardio routine, you should make sure that you are getting an adequate amount of cardio done.

image Contributing blogger Troy Meyers is a certified personal trainer and sports conditioner with more than 10 years of experience. He owns Atlanta-based JockBoyLocker.com and contributes to the site’s Lockerroom Blog.

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