Look Sexy For Summer! Workout

Author Chris WarnerFitness Level AdvancedType Strength
Days in Plan 7 Days Rest Between Sets:
4:00-5:00 minutes
Duration40 Min per session
Train hard on Monday, Tuesday. Rest on Wednesday then train hard on Thursday and Friday and then another 2 days rest.

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 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 4Reps: 8
Close Grip Bench Press Exercise Picture 2. Close Grip Bench Press
Sets: 4Reps: 8
Dumbbell Pullovers Exercise Picture 3. Dumbbell Pullovers
Sets: 4Reps: 8
Incline Dumbbell Press Exercise Picture 4. Incline Dumbbell Press
Sets: 4Reps: 8
Incline Flyes Exercise Picture 5. Incline Flyes
Sets: 4Reps: 8
Push Up Exercise Picture 6. Push Up
Sets: 4Reps: 25
Notes:Train till failure
Day 2 - Back
Back Hyper-Extensions Exercise Picture 1. Back Hyper-Extensions
Sets: 4Reps: 10
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 4Reps: 8
One Arm Row Exercise Picture 3. One Arm Row
Sets: 4Reps: 10
Seated Row Exercise Picture 4. Seated Row
Sets: 4Reps: 8
Close Grip Pulldowns Exercise Picture 5. Close Grip Pulldowns
Sets: 4Reps: 8
Back Extensions Exercise Picture 6. Back Extensions
Sets: 3Reps: 10
Day 2 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 3Reps: 8
Concentration Curls Exercise Picture 2. Concentration Curls
Sets: 4Reps: 8
Hammer Curls Exercise Picture 3. Hammer Curls
Sets: 4Reps: 8
Seated Row Exercise Picture 4. Seated Row
Sets: 4Reps: 8
Day 3 - Rest Day
Day 4 - Neck
Shrugs Exercise Picture 1. Shrugs
Sets: 2Reps: 25
Notes:Train Hard
Day 4 - Shoulders
Arnold Press Exercise Picture 1. Arnold Press
Sets: 4Reps: 8
Front Raises Exercise Picture 2. Front Raises
Sets: 4Reps: 8
Side Raises Exercise Picture 3. Side Raises
Sets: 4Reps: 8
Rear Raises (On the Ball) Exercise Picture 4. Rear Raises (On the Ball)
Sets: 3Reps: 10
Notes:without ball
Day 5 - Abdominals
Day 5 - Legs
Squats Exercise Picture 1. Squats
Sets: 3Reps: 10
Leg Curl or Hamstring Curl Exercise Picture 2. Leg Curl or Hamstring Curl
Sets: 4Reps: 8
Leg Extension Exercise Picture 3. Leg Extension
Sets: 4Reps: 8
Leg Press Exercise Picture 4. Leg Press
Sets: 4Reps: 8
Standing Calf Raises Exercise Picture 5. Standing Calf Raises
Sets: 3Reps: 20
Day 5 - 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
Overhead Tricep Extentions Exercise Picture 3. Overhead Tricep Extentions
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 4. Tricep Kickbacks
Sets: 3Reps: 12
Day 6 - Rest Day
Day 7 - Rest Day

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

Look Sexy For Summer! Basics

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