Muscle building summer workout

While many are ready to mark Memorial Day as the start of the summer season and easy living, why not commit to a solid, muscle building program that will help add some size and strength just in time for peak of summer?

Don’t slack off in the summer months. Challenge your body and your approach.

Try the following workout plan to help build muscle. Use this program for six weeks. For weeks 1-2, each set should be heavier than the previous. For weeks 3-4, use drop sets. Meaning set #1 should be the heaviest, and each one after a bit lighter. And for weeks 5-6, resume the standard practice of adding weight to each set.

Day 1 Chest

Barbell decline press, 4 sets/6 reps
Dumbbell press, 4 sets/6 reps
Dumbbell fly, 3 sets/8 reps
Dumbbell press on stability ball 3 sets/8 reps
Dumbbell pushups 4 sets/15 reps

Day 2 Back

Barbell deadlift 3 sets/8 reps
Lat pull down 4 sets/6 reps
Cable row 4 sets/6 reps
Dumbbell bent over row 4 sets/6 reps
Pull ups 3 sets/8 reps
Back extensions 3 sets/8 reps
Core work

Day 3 Shoulders

Barbell shoulder press 4 sets/6 reps
Seated dumbbell shoulder press 4 sets/6 reps
Dumbbell  BOSU lateral raise 3 sets/8 reps
Dumbbell BOSU front Raise 3 sets/8 reps
Dumbbell rear deltoid raise 3 sets/8 reps
Lunge with dumbbell shoulder press 3 sets/8 reps

Day 4 Arms

Alternating dumbbell bicep curl 3 sets/8 reps
Dumbbell curl (front facing on incline bench) 3 sets/8 reps
Hammer rope curl 4 sets/6 reps
Chest ups 3 sets/8reps
Seated dumbbell triceps press 3 sets/8 reps
Lying dumbbell triceps extension 4 sets/6 reps
Triceps rope pressdown 4 sets/6 reps
Dips 4 sets/10 reps
Core work

Day 5 Legs

Leg press 4 sets/6 reps
One-leg barbell split squat 4 sets/6 reps
Body weight squat (mix it up!) 3 sets/10 reps
Dumbbell lunge into BOSU ball 3 sets/8 reps
Calf raise 3 sets/8 reps
Swiss ball leg curl 3 sets/8 reps

And as always, begin each session with 5-8 minutes of cardio warm up. Conclude with static stretching, aiming to hold each for 20-30 seconds. Follow with 10-15 minutes of high intensity cardio (running, biking, boxing, treadmill, etc).

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One Comment Add yours

  1. Byron says:

    What’s uup mates, its great post on the topuc of cultureand fully explained,
    keeep it up alll the time.

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