Posts Tagged ‘summer workout’

Summer Physique Workout Day 5

Written by bigredhulk. Posted in Articles, Men's Health, Men's Workouts, Women's Health, Women's Workouts, Workout Plans

Last workout session of the week, after this session you can take off the next two days and enjoy the summer sun or you can get some cardio in – you know what is best for you. Of course this is the most fun of days because you get to pull out the guns and show them off. Get your arms ready for the weekend by using this workout.

 

Straight Bar Curls – 5, 5, 5, 5, 5

I recommend warming up with the bar before you get started on this 5 x 5 routine. Go heavy when you start, you may stay at the same weight or go up but try to maintain form while repping out each one.

 

Machine Curl – 20+12+8+6, 20+12+8+6

Superset Time! The goal is to try to get 20 then keep dropping the weight working through each set – Rest for about a minute or two before you start your next set. I like to stretch my bicep before I do my next set to really get the blood in there.

 

Canadian Crusher – 12, 10, 8, 4, 4

This is a skull crusher that is performed on an incline. The farther back your arms are the more of a stretch you get but it is more important to be able to fully extend the arm and flex the triceps. If you have not performed this exercise take time to figure out what weight works best for you.

 

Cable Push Back – 20+12+8+4, 20+12+8+4

Supersett’n again! I think this one workout hits the triceps better than any other. Bend down to a 90 degree angle and position your arm back and kick back your hand with the cable in it. You can tweak the positioning of the hand to impact different heads of the tricep.

 

Curl + Shoulder Press – 20, 20, 20

To finish out arm day we are going to hit all the muscles worked together. To perform this exercise you curl up to your shoulders and rotate into an Arnold shoulder press and then move back down to the starting curl position. Be careful with this because if you move too quickly you can hurt your shoulders.

 

Recovery is important and keeping recovery high with a low calorie diet can be difficult. Drinking BCAA’s through the day and your workout can improve recovery time as well as preserve muscle on a low calorie diet.

Summer Physique Workout Day 4

Written by bigredhulk. Posted in Articles, Men's Health, Men's Workouts, Supplements, Women's Health, Women's Workouts, Workout Plans

Day 4 is about burning calories and boosting metabolism towards the end of the work week. Doing legs burns more calories than any other lifting workout because it is such a large muscle group. This workout has a low rest time and really pushes the weight. By the end of this workout you should have a difficult time walking. Don’t go easy on the weight.

 

Legs Press – 20, 20, 20, 20, 20

First set is a warm up but after that load up the weigh to a weight that you know you can get 12 to 15 times and rep it out for 20.Don’t do a half press make sure to go down and really stretch the muscles and push it!

 

Calf Raises – 25, 25, 25, 25

Doing calf raises will give you a break from your legs, but you still need to really work the calf. Make sure to get a full calf flex when doing each rep.

 

Leg Curls – 10, 10, 8, 6

Time to give you that athletic look, leg curls work the butt and hamstring which makes you look more like an athlete.

 

Leg Extension – 10, 10, 8, 6

Girls don’t like guys with the same size legs as them. They want to feel like a skinny woman and having bigger legs than them gives them that feel. Building a strong quad head makes you legs look more athletic.

 

Decline Crunches – 12, 12, 12, 12

Yesterday we hit abs with weight, so today we will focus on body weight. With decline crunches make sure to go all the way down and all the way up. Really try to squeeze from bottom to top when doing this.

 

Ab Twist – 20, 20, 20

When you are on the decline move your body to 45 degrees and twist as fast as you can. This activates the obliques and improves the definition.

 

Crunches – 20, 20, 20

Finish strong by going back to the basics. Try to control your ab contraction, do this by breathing out as you move up and squeeze the abs.

 

If you want to increase muscle pumps and vascularity for the summer look into Compound 20 by USP Labs. This product has been stated to increase muscle pumps and give you a lean solid look.

Summer Physique Workout Day 2

Written by bigredhulk. Posted in Articles, Men's Health, Men's Workouts, Women's Health, Women's Workouts, Workout Plans

This is day two of the summer physique workout plan, if you missed day one, click here. If you have done day one you should feel some tightness in the legs, core and traps. Today we will be focusing on the chest and side/ front shoulders. Having a broad chest makes you look good for summer with your shirt on and off. If you plan on spending time out in the sun, get your chest developed you way you want it.

 

Push Ups – Warm Up

Warming up with pushups may seem basic but when you properly warm up you are able to get more out of each rep when you begin to bench. Don’t try to exhaust yourself but warm up enough where you get a nice pump and you feel that your elbows and shoulders are nice and loose.

 

DB Flat Bench – 12, 10, 10, 8, 6

Go deep when you use Dumbbells; try to stretch your chest. When you stretch your chest with each rep you will notice a faster fatigue nut this will help broaden the chest and make it look wider.

 

Incline – 10, 10, 10, 10

Try to touch your chest as you come down. Use a closer grip when you do incline. What you should notice is that your chest feels more stretched when you come down and the upper chest should feel pumped.

 

DB Overheads – 20, 20, 20

Overheads are often thought of being a back workout but with this exercise try to focus on opening up the chest and getting a stretch when you go down. As you come up you don’t need to come all the way up but make sure to flex the chest when you come up.

 

Close Grip – 12, 12, 12

When you come down try to touch the bottom of your chest and keep your elbows tight. Squeeze your chest with every rep when pushing up. You will begin to notice that the whole chest is fatigued and very pump.

 

Lying Front Raises – 20, 20, 20

Lay face down on a bench, you can put the bench at a slight incline, and lift weight as you would a front raise. This exercise isolates the front deltoids and will give a good pump. You can use a barbell or dumbbells.

 

Incline Lateral Raises – 20, 20, 20

Position the bench at an incline and lay on your side. With your weight in the hand that is not against the bench, keep your elbow up, and bring the weight up. This lateral raise isolates the delts more than standing lateral raises and is usually performed with less weight.

 

Flys – 30, 20, 20

End strong and torch your chest! When you do your first set use a weight that you know 20 would be hard and rep it out, rest and continue until you hit 30. Use the same weight for the last sets.

 

If you want to keep the intensity up in the gym, try Craze by driven sports. If you enjoy intense workouts and getting the most out of each session in the gym, use Craze for your next workout and get CRAZY!

Summer Physique Workout Day 1

Written by bigredhulk. Posted in Articles, Men's Health, Men's Workouts, Women's Health, Women's Workouts, Workout Plans

Day One of our Physique Workout is to focus on activating growth in muscle early in the week. The overall goal with this workout is to increase strength and improve the physique for the summer. It will vary in reps to shock the body but is meant to push the body with heavy to high reps, tearing down muscle and improving overall physique.

 

Dead Lifts – 10, 10, 8, 8, 4

Dead lifts are one of the best lifts that one can do for overall physique. Dead lifts help activate natural hormones in which increase muscle growth and shred fat.

 

Split Squats – 12, 12, 10, 10

Put one of your legs up on a bench and squat down keeping your knee above your ankle. This will activate the quad head and hamstrings without putting any pressure on your knee. This helps tone the legs to help enhance the upper leg physique.

 

Donkey Calf – 20, 20, 20, 20

Donkey Calf raises stretch the calf muscle differently than standing or sitting and activates the entire calf muscle. Having a proper Physique you need to be well rounded and that includes sculpted calfs.

 

Shrugs – 12, 12, 12, 12

Load up the weight and try to get 12 reps. You can use dumbbells or barbell, but either way make sure you put on weight and try to squeeze out as many as possible hoping to hit 12. Developing the traps improves how you look with a shirt on and off.

 

Decline Crunches – 12, 12, 10, 10

Grab a weight and hold it directly above your head as you lay on a decline bench. As you move upwards keep the weight above your head. When you are vertical the weight should be directly above your head.

 

Crunches on Ball – 10, 10, 10, 10

Make sure to get a good stretch when performing this exercise. As you crunch in breathe out and squeeze your abs. After doing weight on the decline you should really feel the muscle contracting.

 

Planks – 30sec, 20sec, 20sec

By this point you are probably tired of doing a crunch so you get to watch TV, or least pretend that you are.

 

To help supplement with your summer physique I recommend that you take Anavite. Loaded with Beta-Alanine and Carnitine Tartrate to help metabolize fat and build muscle. This Multivitamin helps the body recover faster, so you don’t have to ever miss a training day.

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