Workout Routines

Summer Full-Body Workout Routine

Summer is fast approaching. Get in shape with this 4-week program that will have you beach-ready in no time.

Summer Full-Body Workout Routine
Duration 5 days
Equipment Yes
Summer is fast approaching. Get in shape with this 4-week program that will have you beach-ready in no time.

 

Are you looking to perfect your beach body for the upcoming summer? If so, we have the right prescription just for you. It's a full-body workout routine that utilizes a combination of high intensity types of resistance training combined and cardio.

Weighted resistance training is the best way to burn excess fat and calories when compared to cardio alone. Research has proven this, however if you want to maximize time spent in the gym, we suggest you combine everything into a "high octane" workout that transitions between the weights and some type of cardio. The routine is simple and can be varied depending on what you have available at your local gym.

During your rest intervals, rather than slumping over the machine or sitting down on the bench, you will be moving around between jump rope, the stationary bike, or some other piece of cardio machine that you have available to you.

You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can't finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don't train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.

So, are you ready to start getting in shape with our 4 week Summer Cycle?

Note: Make sure that between each set you "superset" the recommended cardio for 30 seconds.

Day 1

10 Minute cardio warm up
Jump rope 5x30 seconds or 10 Minute Cardio warm-up

Legs - Leg Press 3x15
Shoulders - DB Shoulder Press- 3x10
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Legs - DB Sumo Squat 3x8
Shoulders - DB Side Raise- 3x10
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Legs - Machine Leg Curl- 3x12
Shoulders - DB Front Raise- 3x15
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Legs - DB Step Ups- 3x6 each leg
Shoulders - DB Upright Row- 3x10
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Abs - Stability Ball Crunches 3x25
Abs - Plank- 20-30 seconds
Abs - Floor Crunches 3x20

Day 2

10 Minute cardio warm up
Jump rope 5x30 seconds or 10 Minute Cardio warm-up

Chest - Barbell Bench Press 3x8
Back - Barbell Bent over Row- 3x10
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Chest - DB Incline Bench Press Alternating Arms 3x8
Back - Lat Pull-Downs- 3x10
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Chest - Mid Cable Fly- 3x12
Chest - Push-Ups- 3x15
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Back - Cable (Bar) High Row- 3x15
Back - Cable (Rope) Pull-Overs- 3x10
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Abs - Stability Ball Crunches 3x25
Abs - Plank- 20-30 seconds
Abs - Floor Crunches 3x20

Day 3

10 Minute cardio warm up
Jump rope 5x30 seconds or 10 Minute Cardio warm-up

Legs - Body Weight Jump Squats 3x8
Legs - Smith Machine Squat 3x10
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Legs - DB Side Lunge 4x8
Bi's - DB Alternating arms Biceps Curl 4x10
Tri's - Close Grip Push-ups 4x10
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Legs - DB Straight Legged Deadlift- 3x12
Bi's - Barbell Preacher Curl 3x15
Tri's - Incline (Easy Bar) Triceps extension- 3x15
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Legs - Barbell Front Lunge 3x15
Legs - Standing Calf Raise 3x20
Jump rope 30 seconds/ Stationary Bike in between each set

Bi's - DB Hammer Curl 4x10
Tri-s - Triceps Cable Pressdown 4x15
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Abs - Kneeling Cable Crunches 3x25
Abs - Plank- 20-30 seconds
Abs - Stability Ball Crunches 3x20

Day 4

10 Minute cardio warm up
Jump rope 5x30 seconds or 10 minute cardio warm-up

Chest - DB Bench Press 3x15
Chest - High Cable Fly 3x10
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Chest - Incline Barbell Bench Press 3x8
Shoulders - Standing Barbell Military Press 3x6
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Shoulders - Cable Side Lateral Raise- 3x12
Shoulders - Cable Front Raise 3x15
Shoulders - Bent Over DB Rear Delt Raise- 3x15
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Chest - Push ups 3x15
Shoulders - Arnold Press 3x20
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Abs - Kneeling Cable Crunches 3x25
Abs - Plank- 20-30 seconds
Abs - Stability Ball Crunches 3x20

Day 5

10 Minute cardio warm up
Jump rope 5x30 seconds or 10 minute cardio warm-up

Back - Seated Cable Row 3x10
Bi's - Seated Barbell Curl 3x12
Tri's - Lying DB Triceps Extension 3x12
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Back - Back extensions 3x15
Bi's - Incline DB Curl 3x8
Tri' s- Over head triceps extension 3x15
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Back - One arm lat pulldowns- 3x12
Bi's - Wide grip barbell biceps curl 3x15
Tri's - Dips 3x15
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Back - Reverse grip barbell bent over Row 3x15
Bi's - Close grip barbell biceps curl 3x8
Tri's - Close grip pushups
Jump rope 30 seconds/ Stationary Bike in between each set

Rest- 30-45 seconds before next exercise superset

Abs - Kneeling Cable Crunches 3x25
Abs - Plank- 20-30 seconds
Abs - Stability Ball Crunches 3x20

Equipment: 
Yes
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