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

Difficulty: Moderate

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!