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Bodybuilding : Summer Workout


prepare your body for summer

It is the beginning of summer and your pool and beach days are just around the corner! Right now most of my clients are focused on getting lean for looking good at the beach, sitting by the pool with their kids, or riding around wearing a tank top in their convertible.

If you are looking to get lean for the summer by trying a fun, but tough program, then you have come to the right place

TIPS MEAL PLAN :

snack all day with small meals to keep the metabolism running high and fast.

DAY PLAN :

Meal 1 Oatmeal with real honey or a healthy cereal with fat free milk
Meal 2 Piece of fruit and low-carb protein shake or bar
Meal 3 Lean meat and vegetable and pick from brown rice, sweet potatoes, or whole grain bread
Meal 4 Piece of fruit and low-carb protein shake or bar
Meal 5 Lean white meat and vegetables
Meal 6 Veggie sticks (broccoli, celery, or cucumber)

TIPS :

For salad dressing use extra virgin olive oil and balsamic vinegar
Stick to the low sugar fruits such as apples, pears, grapefruits, or berries
Use ketchup lightly for added flavor to meats
Use fresh spices and herbs as low calorie flavor boosters

WORKOUT PLAN : 

Day 1 :

1°CABLE CHEST PRESS : 3 sets until burn

2°WIDE-GRIP LAT PULLDOWN : sets until burn

3°MACHINE BICEP CURL : sets until burn

4°TRICEPS PUSHDOWN : sets until burn

5°SEATED BARBELL MILITARY PRESS : sets until burn

6°LEG EXTENSIONS : sets until burn

7°AB CRUNCH MACHINE : sets until burn

DAY 2 :

Take 30-45 minute walk or biking to rid your body of stress

Day 3 :

1°PUSHUPS : 4 sets until burn

2°CRUNCHES : 4 sets until burn

3°FLAT BENCH LYING LEG RAISE : 4 sets until burn

4°DUMBBELL LUNGES : 4 sets until burn

5°BODYWEIGHT SQUAT : 4 sets until burn

Day 4 : Rest

Day 5 : Take 30-45 minute walk or biking to rid your body of stress

Day 6 : 

1°BARBELL DEADLIFT : 3 sets of 8-10 reps

2°STIFF-LEGGED BARBELL DEADLIFT : 3 sets of 8-10 reps

3°PUSHUPS : 3 sets of 8-10 reps

4°BENT-ARM DUMBBELL PULLOVER : 3 sets of 8-10 reps

5°DIPS - CHEST VERSION : 3 sets of 8-10 reps

6°MACHINE SHOULDER PRESS : 3 sets of 8-10 reps

7°BARBELL CURL : 3 sets of 8-10 reps

Day 7 : Rest













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