SUMMERTIME TRAINING

8 WEEKS || 6 DAYS PER WEEK || 3 DAY SPLIT || GIANT SETS & SUPERSETS

Going a little “Old School” here. You’ve hopefully spent the last 10 weeks of training on workout THREE and supplemented the “Build Better Abs” program. We are going to keep with that theme, Cardio and Ab Training are now added into the program as well as a little calve work, no pun intended. We have done away with the rest periods and moved to active rest for each muscle group by doing giant sets as we superset (SS) 1 to 3 exercises at once with the same rep scheme.

You get to train every muscle twice a week with this program. Follow the Instructions, set a great pace, keep the intensity up, and be consistent. There will not be time to talk at the water fountain for the next 8 weeks, so take a towel and your water bottle with you and crank up your headphones. This workout should take you less than an hour. It’s going to be a great summer!

INSTRUCTIONS:

1ST EXERCISES: 3 SETS OF 12 || LIGHTWEIGHT || FULL RANGE OF MOTION
2ND EXERCISES: 4 SETS OF 10 || FULL RANGE OF MOTION || CONTROL THE WEIGHT

3RD EXERCISES: 5 SETS OF 8 || 5 SECOND REPS – 2 NEGATIVE || 1 PAUSE MID || 2 POSITIVE
4TH EXERCISES: 4 SETS OF 12 || TECHNIQUE FIRST || CONTROL THE WEIGHT

5TH EXERCISES: 3 SETS OF 15 || FULL REPS || FEEL MUSCLES WORK
6TH EXERCISES: 2 SETS OF 20 || FULL RANGE OF MOTION || FINISH THE WORKOUT

CARDIO TRAINING: DAY 2 | DAY 4 | DAY 6 || 35 MINUTES || FIRST THING IN THE MORNING AT 60 – 80% OF YOUR MAXIMUM HEART RATE.

TO FIND YOUR MAX HEART RATE, USE A MONITOR, YOUR PHONE, OR VISIT: https://www.active.com/fitness/calculators/heartrate

DAY ONE | CHEST, QUADS, CALVES

Incline Dumbbell Flies SS Leg Extensions

Barbell Incline Press SS Low Leg Press (Feet Low On Platform)

Flat Dumbbell Press SS Front Squat

Incline Cable Flies SS Walking Lunges

Smith Incline SS Leg Extensions

Seated Calves SS Standing Calves 6×20

DAY TWO | BACK, TRICEPS, OBLIQUES

Close Grip Seated Row SS Tricep Rope SS MedBall Decline Twists

T Bar Row SS Decline Skull Crushers

Reverse Grip Bent Row SS Close Grip Incline SS Oblique Crunches

Wide Grip Lat Pull SS DB French Press

Hammer Row Machine SS V Bar PushDowns SS Dumbbell Obliques

Close Grip Seated Row SS Tricep Rope SS Landmine Twists

DAY THREE | SHOULDERS, BICEPS, ABS

Dumbbell Arnold Presses SS Bicep Machine SS Full SIt Ups

Barbell Shoulder Press SS Rope Crunches SS Wide Grip Preacher Curls

Lateral Cable Raises SS Hammer Curls SS Crossover Crunches

Dumbbell Rear Delts SS Med Ball Sit Ups SS Close Grip Barbell Curls

Upright Row SS Alternate Dumbbell Curls SS Bicycle Abs

Underhanded Front Raises SS Dumbbell Arnold Presses SS Double Crunches

DAY FOUR | CHEST, HAMSTRINGS, CALVES

Fly Machine SS Seated Leg Curl

Bench Press SS High Leg Press (Feet High On Platform)

Incline Dumbbell Press SS Back Squat

Flat Dumbbell Flies SS Lying Leg Curl SS Leg Press Calves

Smith Decline Press SS Barbell Split Squat SS Donkey Calves

Fly Machine SS Straight Legged Deadlift (SLDL)

DAY FIVE | BACK, TRICEPS, OBLIQUES

Lat Pull Machine SS Overhead Tricep Rope SS Med Ball Seesaw

Reverse Grip Lat Pull Machine SS Close Grip Decline

Dumbbell Row SS Incline Skull Crushers SS Trunk Rotations

Close Grip Lat Pull Machine SS Cable Straight Bar Pushdowns SS Leg Overs & Side Planks

Wide Grip Seated Row SS Barbell French Press SS Roman Chair Lateral Leg Raises

Dumbbell Pullovers SS Overhead Tricep Rope SS Med Ball Roman Twists

DAY SIX | SHOULDERS, BICEPS, ABS

Dumbbell Lateral Raises SS Lat Machine Bicep Curls SS Decline Sit Ups

Seated Dumbbell Press SS Alternate V Ups SS Alternate DB Curls

Cable Rear Delts SS Cable Reverse Crunches SS Incline Hammer Curls

Underhanded Rear Delt Machine SS Wide Grip Barbell Curls SS Hanging Leg Raises

Cable Upright Row SS Stability Ball Crunches SS Close Grip Preachers

Close Grip Barbell Shrugs SS Inside Angled Hammer Curls SS Reverse Crunches.