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Fast Track To Your Summer Body

Updated on April 27, 2015
Beach season is here!
Beach season is here!

The battle's not lost already

So as we approach mid-April and get in to the American summer, it's time to get those bathing suits out. Beaches, lakes and pool parties are on the horizon. The winter is well and truly over, but many of us still have work to do after winter gorging. With this guide, we will use mid range repetitions and moderate rate. The idea is to get the metabolism spiked, and build muscle at the same time. The workouts will be tiring, but keep working away to shred that fat and get those six packs showing again, ready for a great summer!

The Workouts

For this workout plan we will workout five days a week, adding cardio on to the end of EVERY workout. Each main muscle group will be worked on a separate day. The workouts should only take just over an hour, including 20 minutes of cardio. The intensity will be moderate, and you will need to time your rest between sets and limit it to 60 seconds. This allows enough rest to workout effectively, but your body will be torching fat whilst you do it.

Use this guide to get ready for the beach this summer
Use this guide to get ready for the beach this summer

The breakdown

Day 1 - Back & Abs

Day 2 - Chest

Day 3 - Biceps/Triceps

Day 4- Rest

Day 5- Shoulders

Day 6- Legs

Day 7 - Rest

At the end of every workout, do 20 minutes of incline walking on a treadmill. No faster than 3.5 mph, but go as steep as you can on the incline for the greatest calorie burn.


Day 1- Back and Abs

  • Back
  • Lat Pull Down, 3 sets, 8-12 reps
  • Reverse Lat Pull Down, 3 sets, 8-12 reps
  • Close Grip Cable Pull Down, 3 sets, 8-12 reps
  • Bent Over Row, 3 sets, 8-12 reps
  • Dumbbell Row, 3 sets, 8-12 reps
  • Abs
  • Incline sit-up, 4 sets, to failure
  • Rope Crunch, 4 sets, 12-15 reps
  • Leg Raises. 4 sets, to failure

Day 2 - Chest

  • Dumbbell Bench Press, 4 sets, 8-10 reps
  • Barbell incline press, 4 sets, 8-10 reps
  • Machine press, 4 sets, 8-12 reps
  • Incline Dumbbell fly, 3 sets, 10-12 rps
  • Pec Deck, 3 sets, moderate weight to failure

Incorporate a quality multivitamin in to your diet to support your body
Incorporate a quality multivitamin in to your diet to support your body

Day 3 - Arms

  • Biceps
  • Olympic bicep curls, 3 sets, 8- 12 reps
  • EZ bar curls, 3 sets, 8-12 reps
  • Preacher curls, 3 sets, 8-10 reps
  • Hammer curl, 4 sets, 8-10 reps
  • Triceps
  • Rope Pushdown, 4 sets, 10-12 reps
  • Close grip bench press, 4 sets, 8-10 reps
  • Straight bar pushdown, 4 sets, 10-12 reps
  • Lying dumbbell extension, 3 sets, 10-12 reps

Using a mixture of weights you will keep the intensity high with 60 second rep intervals
Using a mixture of weights you will keep the intensity high with 60 second rep intervals

Day 4 - Shoulders

  • Olympic Shoulder Press, 3 sets, 8-12 reps
  • Seated Dumbbell Press, 3 sets, 10-12 reps
  • Arnold Press, 3 sets, 8-10 reps
  • Front Raise, 3 sets, 12-14 reps
  • Barbell Shrug, 3 sets, 10-12 reps
  • Dumbbell shrug, 3 sets, 10-12 reps

Day 5- Legs

  • Squat, 3 sets, 8-10 reps
  • Leg Extension, 3 sets, 10-12 reps
  • Calf raise, 4 sets, 12-15 reps
  • Straight leg deadlifts, 4 sets, 8-10 reps

Rest and nutrition

Make sure that on the rest days, you are resting! If you are serious about being in great shape for the summer, you will already be beginning to follow a sensible diet. Make sure to keep your protein intake high, aim for 2 grams of protein per pound of body-weight per day when trying to add muscle.

If you have any problems identifying the listed exercises, the internet has a plethora of instructional videos for every single one. Good luck!


© 2015 William Loomer

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