No 1 Miami Beach Workout

Monday-Wed nesday-Friday Or

Tuesday-Thursday-Saturday

Flat Barbell Bench Press Parallel Bar Dips w/Weight Incline Dumbbell Flyes Barbell Triceps Extension Close Grip Lat Pull-downs (to chest)

Straight Arm Barbell Pullover

These 6 exercises make one sequence, with no rest between. Repeat the sequence SIX times, 8 reps for each exercise.

Gironda Perfect Curls Close Grip Chins

Super-set these two exercises for 6 sets of 8 reps.

Barbell Front Squats Machine Leg Curl

Super-set these two exercises for 6 sets of 8 reps.

Calf Raise on Leg Press Machine

6 sets of 30 reps (10 reps, each foot position)

Incline Sit Ups Hanging Leg Raises

4 sets, with weight. 4 sets, with weight.

Every-Other-Day Split Routine:

If you don't have the impetus to complete the Miami Beach Workout in its entirety then I suggest you consider the Every-Other-Day Split Routine.

JUST WHAT IS THE EVERY-OTHER-DAY SPLIT ROUTINE?

Simple stated it means that you train on the following rotating workout schedule.

1st DAY-TRAIN LEGS AND ABDOMINALS

2nd DAY-REST & RELAXATION

3rd DAY-TRAIN UPPER BODY

4th DAY-REST & RELAXATION

5th DAY-TRAIN LEGS AND ABDOMINALS

6th DAY-REST & RELAXATION

7th DAY-TRAIN UPPER BODY

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