Looking to tone up before hitting the beach this summer? Or maybe you want to get in shape for a wedding or high school reunion coming up this fall?

Whether you have a specific short-term goal in mind or just want to improve your physical fitness, we've crafted a workout program that combines 30 effective exercises targeting six key muscle groups: Abs, chest, back, shoulders, biceps and triceps.

Click on the link below to see the moves demonstrated by WWE superstar and Long Island native Zack Ryder. Then, use the following fitness plan, which combines the various exercises, to stay on track all week long.

LinkPerfect Workout: 30 exercises you should be doing

Warm Up/Stretching

This program should be preceded by a cardio warm-up, allowing ample time for the body to come to a light sweat. The warm-up should then be followed by a stretching routine, focusing on those specific muscles to be used during the workout.

Choosing your weights

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All sets and repetitions are designated to be performed “per exercise.” For each move, choose a weight that you are comfortable lifting for the number of reps prescribed. This program follows an ascending pyramid scheme, so you'll be lifting less weight but with more repetitions for the first set and then, gradually increase the weight while performing less repetitions with each subsequent set.

MONDAY (Chest/Triceps)

  • Flat Dumbbell Bench Press
  • Incline Dumbbell Bench Press
  • Chest Flys
  • Close-grip Bench Press
  • Triceps Pushdown
  • Triceps Kickback

Beginner. 3 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 7-10

Intermediate. 4 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6

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Advanced.  5 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6; Set 5: 3-6

TUESDAY (Back/Biceps)

  • Latissimus Pull-down
  • Row
  • Shrugs
  • Straight-bar Curls
  • Alternating Dumbbell Curls
  • Cable Curls

Beginner. 3 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 7-10

Intermediate: 4 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6

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Advanced: 5 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6; Set 5: 3-6

WEDNESDAY (Shoulders/Abs)

  • Military (overhead) Press
  • Frontal Raises
  • Lateral Raises
  • Crunches
  • Flat-lying Leg Raises
  • Roman Chair Knee Raises

Beginner: 3 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 7-10

Intermediate: 4 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6

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Advanced: 5 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6; Set 5: 3-6

*If just bodyweight is used for abdominal exercises, keep repetitions at 12-15 or higher, per set.*

THURSDAY (Day off or active rest)

 

FRIDAY: (Chest/Back/Biceps)

 

  • Flat Dumbbell Bench Press
  • Decline Dumbbell Bench Press
  • Cable Pushups
  • Pullover
  • Row
  • Lower back Extension/Flexion
  • Preacher Curls
  • Hammer Curls

Beginner: 3 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 10-12

Intermediate: 4 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10

Advanced: 5 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10; Set 5: 7-10

SATURDAY (Shoulders/Triceps/Abs)

  • Military (overhead) Press
  • Upright Rows
  • Reverse Flys
  • Skull Crushes
  • Behind-the-head Extensions
  • Rotating Situps
  • Roman Chair Leg Raises

Beginner: 3 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 10-12

Intermediate: 4 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10

Advanced: 5 sets with the following repetitions: Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10; Set 5: 7-10

*If just bodyweight is used for abdominal exercises, keep repetitions at 12-15 or higher, per set.*

SUNDAY (Day off or active rest)

Brian T. Dessart is a nationally accredited Certified Strength and Conditioning Specialist, and a New York State Critical Care Emergency Medical Technician. He also writes for Sports Illustrated, covering performance, fitness and action sports. Brian can be reached at bdessart@strengthusa.com or on Twitter: @briandessart