The shred beach workout is for men or women who want to get lean, toned muscle, in a hurry for beach, vacation, wedding, or just to get shredded! You need to do this workout at least 4 days a week, however you can do it more by just repeating the workout on the 5th day! I do suggest 30 minutes of cardio daily!
Chest and Triceps
Dumbbell Bench press or Barbell Bench Press or Smith Machine Bench Press: 5 sets of 8-12 reps
Inclined Bench Press (db, barbell, smith): 5 sets of 8-12
Close Grip Bench Press (barbell or smith): 5 sets of 10
Chest Flies: 3 sets of 12
Rope Extensions: 5 sets of 10
Dips or Skull crushers or inclined skull crushers: 5 set of 10
Back/Traps
Lat Pulldowns (normal grip): 5 sets of 10
Reverse Grip Lat Pulldowns 3 sets of 10
Single Arm Dumbbell Row: 5 sets of 12
Shrugs: 5 sets of 15
Optional inclined bench, chest down, shrugs: 5 sets of 10
Bent over barbell rows or yates rows: 5 sets of 10
Seated Cable Rows: 3 sets of 10
Biceps and Shoulders
Alternating Biceps Curls: 5 sets of 10
Lateral Shoulder Raises: 5 sets of 10
Upright Rows: 3 sets of 10
21’s (biceps): 3 sets of 21
Inclined Biceps Curls: 3 sets of 10
Shoulder Press: 5 sets of 20
Legs
Leg Extensions: 5 sets of 20
Leg Curls: 5 sets of 12
Squats: 5 sets of 10
Sissy Squats: 3 sets of 10
Alternating Lunges: 3 sets of 10
Leg press: 5 sets of 20
Optional: Sumo Squats: 3 sets of 20
Optional: Cable Glute Kickbacks: 3 sets of 8
Calves Raises Standing: 5 sets of 12
Favorite Supplements:
Level-1 meal replacement shakes: Scientifically made to be the highest quality meal replacement there is. Keeps you full, can bake with it, French toast, cakes, pancakes, coffee, waffles, pudding, and doesn’t cause the upset belly. 150 calories, 25 protein.
Opti-Greens 50: 11 servings of veggies, probiotics, digestive enzymes and blood sugar regulators. Massive weight loss, muscle gain, pcos, infertility, autoimmune disorders, everyone.
Micro Factor: daily nutrient pack with vitamins, minerals, essential fatty acids, antioxidants, COQ10 for heart health, and more.
Full Mega: clinically dosed omega 3 supplement for heart, cholesterol, infertility, pcos, diabetes, joint pain, brain, autoimmune
Weight Loss:
L carnitine with Fucoxanthin: this product is a non stimulant fat burner that mixes with the greens for extra fat loss and targets belly fat well.
1-db goddess/overdrive fastpack: this is 3 powerful fat burners in one. Not for everyone. Very strong. Do not take if you can’t drink 100 ounces of water a day. Includes opti-greens 50
Glucose Disposal Agent (GDA): this helps block carbs from being stored as fat, however you have to be doing low carbs for it to work.
Megawatt preworkout: amazing preworkout with energy and focus.
Muscle Gain:
Post workout stack: this includes two products that rapidly go to the muscle and immediately starts repair and growth of new muscle.
Project-1/Endura-Formance: muscle building pre workouts. Project-1 has caffeine, endura-formance does not.
Alphasurge: special preworkout with insane pumps, no caffeine. Sends more blood to the muscle.
1stphorm.com/nutritiontrain for free shipping!
Enjoy the Shred Beach Workout!
Dustin Holston
answv.com