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Summer Workout Program Workout

Author MichaelFitness Level IntermediateType Strength
Days in Plan 5 Days Rest Between Sets:
4:00-5:00 minutes
Duration60 Min per session
This is a summer workout program designed for muscular strength.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Roman Chair Exercise Picture 1. Roman Chair
Sets: 3Reps: 12
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Air Bike Exercise Picture 3. Air Bike
Sets: 3Reps: 12
Jack Knives Exercise Picture 4. Jack Knives
Sets: 3Reps: 12
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 65%
Day 1 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Decline Press Exercise Picture 2. Decline Press
Sets: 3Reps: 12
Incline Dumbbell Press Exercise Picture 3. Incline Dumbbell Press
Sets: 3Reps: 12
Machine Flyes (Pec Deck) Exercise Picture 4. Machine Flyes (Pec Deck)
Sets: 3Reps: 12
Day 1 - Triceps
Lying Triceps Extension (Skull Crushers) Exercise Picture 1. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 2. Tricep Pulldowns
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 3. Tricep Kickbacks
Sets: 3Reps: 12
One Arm Reverse Pulldowns Exercise Picture 4. One Arm Reverse Pulldowns
Sets: 3Reps: 12
Day 2 - Abdominals
Roman Chair Exercise Picture 1. Roman Chair
Sets: 3Reps: 12
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Air Bike Exercise Picture 3. Air Bike
Sets: 3Reps: 12
Jack Knives Exercise Picture 4. Jack Knives
Sets: 3Reps: 12
Day 2 - Back
Lat Pulldown Exercise Picture 1. Lat Pulldown
Sets: 3Reps: 12
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 12
Straight Arm Pulldowns Exercise Picture 3. Straight Arm Pulldowns
Sets: 3Reps: 12
Back Extensions Exercise Picture 4. Back Extensions
Sets: 3Reps: 12
Day 2 - Biceps
Concentration Curls Exercise Picture 1. Concentration Curls
Sets: 3Reps: 12
Hammer Curls Exercise Picture 2. Hammer Curls
Sets: 3Reps: 12
Cable Curls Exercise Picture 3. Cable Curls
Sets: 3Reps: 12
One Arm Cable Curls Exercise Picture 4. One Arm Cable Curls
Sets: 3Reps: 12
Day 2 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 65%
Day 3 - Abdominals
Roman Chair Exercise Picture 1. Roman Chair
Sets: 3Reps: 12
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Air Bike Exercise Picture 3. Air Bike
Sets: 3Reps: 12
Jack Knives Exercise Picture 4. Jack Knives
Sets: 3Reps: 12
Day 3 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 65%
Day 3 - Shoulders
Arnold Press Exercise Picture 1. Arnold Press
Sets: 3Reps: 12
Rear Raises (On the Ball) Exercise Picture 2. Rear Raises (On the Ball)
Sets: 3Reps: 12
Front Raises Exercise Picture 3. Front Raises
Sets: 3Reps: 12
Side Raises Exercise Picture 4. Side Raises
Sets: 3Reps: 12
Upright Row Exercise Picture 5. Upright Row
Sets: 3Reps: 12
Day 4 - Abdominals
Roman Chair Exercise Picture 1. Roman Chair
Sets: 3Reps: 12
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Air Bike Exercise Picture 3. Air Bike
Sets: 3Reps: 12
Jack Knives Exercise Picture 4. Jack Knives
Sets: 3Reps: 12
Day 4 - Legs
Leg Curl or Hamstring Curl Exercise Picture 1. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Leg Press Exercise Picture 2. Leg Press
Sets: 3Reps: 12
Leg Extension Exercise Picture 3. Leg Extension
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 4. Standing Calf Raises
Sets: 3Reps: 12
Day 5 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Summer Workout Program Basics

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