S ummer is in full swing. Depending on where you are, there might be beach parties and bikinis. There’ s no doubt plenty of fun in the sun. But, regardless of your location, you still have plenty of time to look your best before the end of the season.
This six-week program is designed to build muscle and strength while simultaneously helping you lean down. It features four major workouts each targeting either your upper or lower body. Each workout focuses primarily on building muscle. That’ s accomplished either through lower rep strength training or with slightly higher reps and supersets that are sure to improve your conditioning level and build muscle. There’ s also an optional cardio and core day if leaning down and bringing out the six-pack is high on your wish list.
Before You Begin This program will definitely test your limits. You’ ll train each muscle twice a week giving them plenty of stimuli to grow and you will also get in a cardio and intervals workout. Each workout will challenge you to move heavy weight or grind
THE WORKOUT
DAY 1: UPPER BODY STRENGTH |
EXERCISE |
SETS REPS |
Dumbbell Bench Press |
3 |
5 |
Krok Row |
3 |
5 |
Incline Bench Press |
3 |
6 |
Barbell Row |
3 |
6 |
Seated Military Press |
3 |
8 |
Wide Grip Cable Pulldown |
3 |
8 |
Preacher Curl |
3 |
10 |
Skullcrusher |
3 |
10 |
DAY 2: LOWER BODY STRENGTH |
EXERCISE |
SETS REPS |
Front Squat |
3 |
5 |
Barbell Lunge( One leg at a time) |
3 |
8 each |
Romanian Dumbbell Deadlift |
3 |
8 |
Bulgarian Split Squat( Rear Foot Elevated Split Squat) |
3 |
10 each |
Lying Leg Curl |
3 |
10 |
Standing Calf Raise |
4 |
12 |
Exercise Ball Pike |
4 |
10 |
Exercise Ball Knee Tuck |
4 |
10 |
Exercise Ball Crunch |
4 |
10 |
DAY 3: UPPER BODY HYPERTROPHY |
EXERCISE |
SETS REPS |
Chin-Up( Weighted if needed) |
3 |
10 |
Standing Alternating Overhead Dumbbell Press |
3 |
10 each |
Barbell Row |
3 |
12 |
Bench Press |
3 |
12 |
Lying Prone Row on Incline Bench |
3 |
8 |
Wide Grip Cable Pulldown |
3 |
8 |
Preacher Curl |
3 |
10 |
Skullcrusher |
3 |
10 |
DAY 4: LOWER BODY HYPERTROPHY |
EXERCISE |
SETS REPS |
Conventional Deadlift |
3 |
10 |
Front Squat |
3 |
10 each |
Single Leg Press |
3 |
12 |
Romanian Dumbbell Deadlift |
3 |
12 |
Standing Calf Raise |
4 |
15 |
Exercise Ball Rollout |
4 |
12 |
DAY 5: CARDIO AND CORE |
EXERCISE |
SETS REPS |
Exercise Ball Pike |
3 |
10 |
Exercise Ball Knee Tuck |
3 |
10 each |
Exercise Ball Crunch |
3 |
12 |
Cardio: Choose the rower, treadmill or bike and perform eight rounds of intervals non-stop. Perform four rounds of intervals working for 1 minute on and 1 minute off. As well, do four rounds of intervals working for 30 seconds on and 30 seconds off.
through high reps. And, as if that weren’ t enough, these workouts will also keep you moving with supersets and circuits. Get ready to break a sweat and build a pump! To promote maximum muscle growth it’ s ideal to have a rest day between the strength and hypertrophy workouts. For example, on Monday and Tuesday do workouts 1 and 2, take Wednesday off, and then perform workouts 3 and 4 on Thursday and Friday. The Day 5 workout can be plugged in over the weekend or however it fits your schedule. In
38 AUGUST 2017 | ironmanmagazine. com