The Ultimate Summer Workout Plan For Men. Beach Body in Three Weeks

Suddenly the sun is shining bright and the summer is here! You have every reason to celebrate, except that you are now embarrassed to take off your shirt at the beach?

Pump Up Those Muscles!

Well, despair not, our summer beach bodyworkout plan for men will make you bounce back to your heroic look on the beach. This workout plan, spread over three weeks, will require some heavy efforts. But after having been through, you will be more confident to flaunt your six pack on the beach, or at least wear that beer belly with pride.

Here is the ultimate beach body workout plan – get beach ready in just three weeks!

[table]

	Week l	Week ll	Week lll
Day 1	Freestyle	Freestyle	Freestyle
Day 2	Workout	Workout	Workout
Day 3	H.I.I.T. Cardio	H.I.I.T. Cardio	H.I.I.T. Cardio
Day 4	Rest	Workout	Workout
Day 5	Workout	H.I.I.T. Cardio	H.I.I.T. Cardio
Day 6	H.I.I.T. Cardio	Workout	Workout
Day 7	Rest	Rest	Rest

[/table]

Freestyle Cardio

The freestyle cardio is incorporated as a warm-up session every week. Go to the park for a run, or have fun on the bike. These exercises should not be too strenuous and you should not expend a lot of energy on them. View them as recovery.

Cardio Routines

The primary objective of this High Intensity Interval Cardio routine is to burn your winter fat.

H.I.I.T. Cardio

First 2 minutes

• Slow running

Tabata running for 8 minutes

• Sprint at 90% of your capacity for 40 seconds
• Recover walking or slowly running for 20 seconds
• Repeat for 8 cycles

Repeat 

• Repeat the above cycle three times.

Warm-down for 2 minutes

• Walk briskly for 2 minutes

Workout Plans

The workout sessions in the weekly plan focuses on all areas of the body.

Week One

Day Two

Perform 3 circuits.

[table]

Day 2	Exercises	Reps
Circuit 1	Pushup	20
	Standing Dumbbell Curl	12
	Barbell Power Clean	10

[/table]

• Circuit sets: 3
• Rest: 1 minute
• Start circuit 2

[table]

Day 2	Exercises	Reps
Circuit 2	Pushup	10
	Incline Dumbbell Press	10
	Twisting Decline Situp	10/side

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

Superset

[table]

Day 2	Exercises	Reps
Circuit 3	Standing Barbell Curl	10
	Stability Ball Dumbbell Fly	10

[/table]

• Circuit sets: 3
• Rest

 Day 5

Superset

[table]

Day 5	Exercises	Reps
Circuit 1	Pull up	10
	Box Jump	10

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Day 5	Exercises	Reps
Circuit 2	Superman ( Lower back)	20
	Triceps Pushdown	10
	Seated Cable Row	10
	Upright Row	10

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Day 5	Exercises	Reps
Circuit 3	Weighted Bench Dip	12
	Plank	1 min
	Narrow Grip Lat Pulldown	10

[/table]

• Circuit sets: 3
• Rest

 Week Two

Perform 3 circuits.

[table]

Day 2	Exercises	Reps
Circuit 1	Leg Extension	10
	Dumbbell Hang Clean	10
	Medicine Ball Russian Twist	20/leg

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 2

[table]

Day 2	Exercises	Reps
Circuit 2	Jack Knife Sit up	15-20
	Dumbbell Front Squat	10

• Circuit sets: 3
• Rest: 1 minute
• Start circuit 2

[table]

Day 2	Exercises	Reps
Circuit 3	Standing Calf Raise	25
	Cable Wood Chopper	10
	Lying Leg Curl	12

[/table]

• Circuit sets: 3
• Rest

 Day 4

Perform 3 circuits.

Superset 1

[table]

Day 4	Exercises	Reps
Circuit 1	Barbell Curl	10
	Jump Rope	50 skips

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

Superset 2

[table]

Day 4	Exercises	Reps
Circuit 2	Dumbbell Overhead Extension	10
	Bench Lateral Hops	8

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Day 4	Exercises	Reps
Circuit 3	Cable Curl	10
	Narrow Pushup	15
	Jumping Split Squat	10

[/table]

• Circuit sets: 3
• Rest

Day 6

Superset

[table]

Day 6	Exercises	Reps
Circuit 1	Pull up	10
	Box Jump	10

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Day 6	Exercises	Reps
Circuit 2	Superman ( Lower back)	20
	Triceps Pushdown	10
	Seated Cable Row	10
	Upright Row	10

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Day 6	Exercises	Reps
Circuit 3	Weighted Bench Dip	12
	Plank	1 min
	Narrow Grip Lat Pulldown	10

[/table]

• Circuit sets: 3
• Rest

 Week Three

Perform 3 circuits.

Superset

[table]

Day 2	Exercises	Reps
Circuit 1	Pull up	10
	Box Jump	10

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Day 2	Exercises	Reps
Circuit 2	Superman ( Lower back)	20
	Triceps Pushdown	10
	Seated Cable Row	10
	Upright Row	10

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Day 2	Exercises	Reps
Circuit 3	Weighted Bench Dip	12
	Plank	1 min
	Narrow Grip Lat Pulldown	10

[/table]

• Circuit sets: 3
• Rest

Day 4

Perform 3 circuits.

[table]

Day 4	Exercises	Reps
Circuit 1	Leg Extension	10
	Dumbbell Hang Clean	10
	Medicine Ball Russian Twist	20/leg

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Day 4	Exercises	Reps
Circuit 2	Jack Knife Sit up	15-20
	Dumbbell Front Squat	10

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Day 4	Exercises	Reps
Circuit 3	Standing Calf Raise	25
	Cable Wood Chopper	10
	Lying Leg Curl	12

[/table]

• Circuit sets: 3
• Rest

Day 6

Perform 3 circuits.

Superset 1

[table]

Day 6	Exercises	Reps
Circuit 1	Barbell Curl	10
	Jump Rope	50 skips

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

Superset 2

[table]

Day 6	Exercises	Reps
Circuit 2	Dumbbell Overhead Extension	10
	Bench Lateral Hops	8

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Day 6	Exercises	Reps
Circuit 3	Cable Curl	10
	Narrow Pushup	15
	Jumping Split Squat	10

[/table]

• Circuit sets: 3
• Rest

Diet Plans

There is no perfect workout plan without a carefully planned diet. Follow the weekly diet plan to complement your workout sessions.

Weekly Plan

Use this plan for three weeks of an ultimate summer workout plan! This plan will give you a daily calorie in the range 1900 to 2100 including just the right quantities of essential nutrients.

Sunday

You get a bonus day to eat what you have been craving for all week! Men who are fans of huge burger deals are recommended to restrict it to every alternate Sunday. Apart from the junk food, you may increase the limits of the meat weight included in the daily plan. Sundays are supposed to be fun even during your summer workout plan.

[table]

Monday	Breakfast	Lunch	Dinner
	Egg whites: 3 Fruit: 1 piece Muffin, preferably whole wheat:1 Lean ham: 2oz Sautéed mushrooms: 1 cup Cheese (Reduced Fat): 1oz	Grilled Chicken: 3 oz Whole wheat tortilla: 1 Sliced tomatoes: 2 Cheese: 1 oz Carrots (shredded): 1 cup	Lean ground beef: 3 oz Diced tomatoes: 1 cup Onion: ½ Garlic: 1 Paprika and chili powder to taste Olive oil: 1 teaspoon Red pepper: 1 Black beans: ½
Nutritional Value	➢ Fat: 12g ➢ Protein: 46g ➢ Carbs: 48g ➢ Calories: 480	➢  Fat: 15g ➢  Protein: 36g ➢  Carbs: 49g ➢  Calories: 478	➢ Fat: 13g ➢ Protein: 34g ➢ Carbs: 49g ➢ Calories: 453

[/table] [table]

Tuesday	Breakfast	Lunch	Dinner
	Fat free milk: 1 cup whole, rolled oats: 1/2 cup Almonds: 1 oz Protein powder: 1 scoop Cinnamon Tea	Turkey breast: 3 0z Grilled chicken sandwich Grain bread: 1 slice Mustard Low fat cheese: 2 oz Tomato and lettuce	Grilled salmon: 30z Sweet Potato (Small): 1 Mixed Vegetables: 1 cup
Nutritional Value	➢ Fat: 15g ➢ Carbs: 43g ➢ Protein:37g ➢ Calories: 480	➢ Fat: 14g ➢ Carbs: 39g ➢ Protein: 34g ➢ Calories: 436	➢ Fat: 14g ➢ Carbs: 46g ➢ Protein: 30g ➢ Calories: 440

[/table] [table]

Wednesday	Breakfast	Lunch	Dinner
	Egg white: 1 Whole eggs: 2 Whole grain muffin: 1 Natural peanut butter: 1 tbsp Pesto: 1tbsp Tea	Ham: 3 oz Whole grain bread: 2 slices Reduced fat cheese: 1 oz Sliced tomato Mustard	Grilled Chicken: 3 oz Shrimp: 3 oz Olive oil: 1 tsp Cooked wild rice: ½ cup
Nutritional Value	➢ Fat: 17g ➢ Carbs: 45g ➢ Protein: 46g ➢ Calories: 428	➢ Fat: 14g ➢ Carbs: 50g ➢ Protein: 37g ➢ Calories: 457	➢ Fat: 9g ➢ Carbs: 47g ➢ Protein: 49g ➢ Calories: 465

[/table] [table]

Thursday	Breakfast	Lunch	Dinner
	Whole wheat tortilla: 1 Egg: 1 Egg White: 1 Fresh peppers: 1 cup Reduced fat cheese: 1 oz Sautéed mushrooms: 1 cup Green tea	Grilled chicken: 4 oz Whole wheat tortilla: 1 Light Caesar dressing: 1 tbsp Parmesan cheese Fresh spinach: 1 cup	Ham: 3 slices Turkey: 3 slices Spinach: 2 cups Black beans: 1/2 cup Chopped carrots: 1 cup Olive oil and vinegar: 1 tbsp
Nutritional Value	➢ Fat: 13g ➢ Carbs: 45g ➢ Protein: 30g ➢ Calories: 431	➢ Fat: 11g ➢ Carbs: 36g ➢ Protein: 37g ➢ Calories: 400	➢ Fat: 11g ➢ Carbs: 42g ➢ Protein: 38g ➢ Calories: 454

[/table] [table]

Friday	Breakfast	Lunch	Dinner
	Egg whites: 3 Fruit: 1 piece Muffin, preferably whole wheat:1 Lean ham: 2oz Sautéed mushrooms: 1 cup Cheese (Reduced Fat): 1oz	Grilled Chicken: 4 oz Whole wheat tortilla: 1 Parmesan cheese Fresh spinach: 1 cup Light Caesar dressing: 1 tbsp	Rotisserie chicken: 4 oz Roasted potatoes: 4 Mixed vegetables: 1 cup Skim milk: 1 cup
Nutritional Value	➢ Fat: 12g ➢ Carbs: 46g ➢ Protein: 48g ➢ Calories: 480	➢ Fat: 11g ➢ Carbs: 36g ➢ Protein: 37g ➢ Calories: 400	➢ Fat: 20g ➢ Carbs: 52g ➢ Protein: 34g ➢ Calories: 450

[/table] [table]

Saturday	Breakfast	Lunch	Dinner
	whole grain toast: 1 slice Egg whites: 6 Chopped onion: 1/2 Mushrooms: 1 cup Frozen or fresh spinach: 1 cup Nonfat milk: 1 cup 1 apple Low fat cheese: 1 oz Tea	Turkey breast: 3 oz Whole grain pita: 1 Shredded carrots: 1/2cup Fresh spinach: 1 cup Low fat cheese: 1 oz Mustard: 1 tbsp	Grilled tuna: 3 oz Mixed veggies: 1 cup Sweet potato: 1 small
Nutritional Value	➢ Fat: 7g ➢ Carbs: 41g ➢ Protein: 48g ➢ Calories 440	➢ Fat: 12g ➢ Carbs: 41g ➢ Protein: 39g ➢ Calories: 407	➢ Fat: 6g ➢ Carbs: 30g ➢ Protein: 46g ➢ Calories: 440

[/table] [table]

Snack Options

Sunday	Snack 1	Snack 2
Breakfast Snacks	Fruit: 1 Piece Peanut butter: 1 tbsp	Non-fat yogurt: ½ cup Almonds: 1 oz Cinnamon
Nutritional Value	➢ Fat: 8g ➢ Carbs: 15g ➢ Protein: 8g ➢ Calories: 220	➢ Fat: 18g ➢ Carbs: 12g ➢ Protein: 10g ➢ Calories: 250
Lunch Snacks	Hardboiled eggs: 2 Orange: 1	Broccoli and cauliflower: 1 cup Hummus: ½ cup
Nutritional Value	➢ Fat:8g ➢ Carbs: 15g ➢ Protein: 14g ➢ Calories: 198	➢ Fat:12g ➢ Carbs: 20g ➢ Protein: 10g ➢ Calories: 230
Dinner Snacks	Protein powder: 1 scoop Fruit: 1 piece	Peanut butter: 2 tbsp Apple: 1
Nutritional Value	➢ Fat: 1g ➢ Carbs: 15g ➢ Protein: 20g ➢ Calories: 175	➢ Fat: 16g ➢ Carbs: 21g ➢ Protein: 14g ➢ Calories: 248

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If you follow this simple yet somewhat demanding summer work out plan, there is no way you will have to stay back at home this summer. Regain the confidence, forget the embarrassment and get ready to flaunt those abs and a perfect torso, on the beach this summer.