How to Get a Sexy Beach Body in 20 Weeks

If you want that sexy beach body in time for summer you need to start training now!

Instructions

1. 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.

2. 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

3. 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

4. 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

5. Week 13 - OFF

6. 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!

Resources

• Here I'll teach you how to get a sexy body and keep it!