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Shape Up: Be One Of The Big Boys of Summer
The bulking season is coming to an end, and soon it will be time to be lean for summer! It’s our last chance to put on some muscle before it will be time to shred. This can only mean one thing: Time to lift heavy and go hard!
Here is a program you can follow for six weeks to put on some weight and size in all the right places. Yes, you’re going to spend a little more time lifting. However, you’ll be spending less time doing cardio!! So lets get right down to it!!
Day 1: Chest
4 sets of 8 reps:
Bench Press
Incline Bench Press
Decline Hammer Strength Chest Press
3 sets of 12 reps:
Fly Machine
Dips (body weight with a dumbbell between thighs)
Hammer Dumbbell Chest Press on Flat Bench
Try to increase weight by 10 lbs. each set. You can stay at the same weight for sets 3 and 4.
Day 2: Back
4 sets of 8 reps:
Wide Grip Pull-ups
Bent Over Barbell row
4 sets of 12:
Cable Pulldown
Bent Over 1-arm Row with dumbbell
Dumbbell Shrugs
Close Grip Cable Row
To save time, superset two of the above exercises together, resting only after completing a set of two exercises back to back. Give yourself 2-3 minutes rest time to recover.
Day 3: Shoulders
4 sets of 10:
Barbell Strict Press (Make sure you start with your elbows in front of your body before pushing up above your head to avoid injury)
Dumbbell Shoulder Abductions/Lateral Raises
Hammer Strength Shoulder Press
4 sets of 12:
Cable Shoulder External Rotation
Cable Rope High Pull
Plate Front Raise
Day 4: Arms
4 sets of 8:
Standing Wide Grip E-Z Bar Bicep Curl
Standing Cable Tricep Pushdown
Flat Bench Tricep Narrow Grip Press
Dumbbell Hammer Alternating Bicep Curls
Standing Narrow Grip E-Z Bar Bicep Curl
Tricep Rope Cable Pulldown
Bicep Rope Cable Curl
Tricep dumbbell Bent Over Kickback
Superset these bicep/tricep exercises to work opposing muscles for serious gun gains!
Day 5: Legs
4 sets of 12:
Squats
Deadlifts
Bulgarian Split Squats (1 leg at a time)
Quad Leg Extension Machine
Hamstring Curl Machine
Glute Cable Kickback
4 sets of 15:
Calf Raise Standing Machine
Seated Calf Raise Machine
This intense split routine will work each muscle group and tear the muscle fibers in order to produce growth in the muscle. Allowing enough time to recover fully while you work other muscle groups will let you be ready to lift hard again the next time you hit each muscle! Give yourself 1-2 days rest after your leg day to give your whole body a break. Be sure to eat plenty of good protein and don’t be afraid of carbs at this time! They will help your muscles grow and the bigger muscles will help you burn away fat when the time comes to shred any extra fat so that your new huge muscles pop!
The Phoenix Effect, a metabolic bootcamp that gets you in shape fast, is offered exclusively at Mansion Fitness, 7914 Santa Monica Blvd., West Hollywood.
Jeremy Kinser
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