Brace
yourselves, summer is coming. I know, and you know you don't want to
look like a stranded whale at the beach while everybody else is sun
bathing their six pack abs next to you. The only choice left for you
now is to bust your ass during the next couple of months.
Getting
a beach body may sound as a contradiction with the
bodybuilding/fitness concepts, which teaches the athletes to be
always up to date and not having just short term goals, such as
getting toned for summer.
However it is a goal and if you are up to the challenge, you will get a toned, lean beach body for the 2015's summer. Who knows, maybe you will get hooked on working out, and instead of having a short term goal, you will continue training after the summer season is over.
However it is a goal and if you are up to the challenge, you will get a toned, lean beach body for the 2015's summer. Who knows, maybe you will get hooked on working out, and instead of having a short term goal, you will continue training after the summer season is over.
Time
is running out and if you're feeling that it is too late to do anything
about it, you're wrong. If you follow strictly this program and take
it as a challenge. Then you can achieve at least 70% of your goal.
The
plan is divided into 3 phases. Each phase differs from the other
regarding the intensity of training and the eating habits.
Sponsored link: Silk'n SensEpil
Sponsored link: Silk'n SensEpil
PLAN
PHASE 1 : Get back in shape
The
first steps are the hardest. In this phase we will concentrate on
preparing the body for the real training. It consists of compound
movements. The goal is to master the form. This phase will last for 2
weeks. You will train 3 times a week, and get 3 meals per day.
*DO
NOT LIFT ABOVE YOUR CAPACITY.
*You
can divide the raining days according to your schedule.
TRAINING PROGRAM P1
DAY
1
Squats :
5 sets / 10-15 reps
Calves
raises : 5 sets / 15-20 reps
Hamstring
curl : 4 sets / 10-15 reps
Lunges :
3 sets / 15 reps
Hanging
Leg Raises : 5 sets / 10-20 reps
DAY
2 REST
DAY
3
Bench
Press : 4 sets / 10 reps
Dips :
3 sets / 10 reps
Incline
bench press : 3 sets / 10 reps
Push
ups : 5 sets / until failure
Barbell
curl : 4 sets / 10-15 reps
DAY
4 REST
DAY
5
Deadlift :
6 sets / 5-10 reps
Military
Press : 4 sets / 8-10 reps
Pulldown :
6 sets / 10-15 reps
Skull
crusher : 5 sets / 10-15 reps
Barbell
wrist curl : 3 sets / 20 reps
DAY
6 REST
DAY
7 REST
PHASE 2 : Sculpting your body
After
you pass the first phase, you feel more grounded and
confident. It is time to upgrade the training program. In order to
lose the extra fat, more intensity is required. Thus, you will hit
the gym 4 times a week, and do cardio and bodyweight training 2 times
a week. For the eating habits, you need to eat accordingly to your
needs. No need to calculate grams and calories. All you need is 3
major meals per day, that has all the nutrients your body needs. This
phase may make you feel like you are in a boot-camp. Ergo, listen to
your body and take rest days when its required. Avoiding injury is
the keyword here. However do not mix laziness with feeling exhausted.
TRAINING PROGRAM P2
DAY
1
Squats :
5 sets / 10-15 reps
Bench
Press : 4 sets / 10 reps
Deadlift :
6 sets / 5-10 reps
Calves
raises : 5 sets / 15-20 reps
Hanging
Leg Raises : 5 sets / 10-20 reps
DAY
2
Cardio
of your choice for 30 minutes
Push
ups : 4 sets / until failure
Split
squat : 6 Sets ( 3 each leg ) / 30 reps
Chin-up :
4 sets / 5-15 reps
DAY
3
Incline
bench press : 5 sets / 10 reps
Military
Press : 4 sets / 8-10 reps
Dumbbell
fly : 3 sets / 12-15 reps
Barbell
behind neck press : 3 sets / 12-15 reps
Lateral
raise : 2 sets / 12-15 reps
Barbell
rear Delt raise : 4 sets / 12-15 reps
Upright
row : 3 sets / 12-15 reps
DAY
4
Bent-over
barbell Row : 5 sets / 10 reps
Pulldown :
4 sets / 10-15 reps
Skull
crusher : 5 sets / 10-15 reps
Barbell
curl : 5 sets / 10-15 reps
Barbell
triceps extension : 3 sets / 10-15 reps
Barbell
preacher curl : 3 sets / 10-15 reps
One
arm dumbbell triceps extension : 2 sets / 10-15 reps
Dumbbell
concentration curl : 2 sets / 10-15 reps
DAY
5
Squats :
5 sets / 10-15 reps
Bench
Press : 4 sets / 10 reps
Deadlift :
6 sets / 5-10 reps
Calves
raises : 5 sets / 15-20 reps
Hanging
Leg Raises : 5 sets / 10-20 reps
DAY
6
Cardio
of your choice for 30 minutes
Push
ups : 4 sets / until failure
Split
squat : 6 Sets ( 3 each leg ) / 30 reps
Chin-up :
4 sets / 5-15 reps
DAY
7 REST
PHASE 3 : Maintenance
The
biggest challenge for anyone is commitment. Keeping on the good work
and maintaining it is a must. Not quitting is the best option to get
and maintain a lean body. So the third phase consists of finding the
best exercises, which serve you best.
After months of training, you will be more aware of your body mechanisms. Thus, you will be able to construct your own customized training program, which allows you to have productive workouts.
For the diet, it should be a natural need. Eat when you feel hungry, and do not snack a lot, that way you will be in a caloric deficit.
After months of training, you will be more aware of your body mechanisms. Thus, you will be able to construct your own customized training program, which allows you to have productive workouts.
For the diet, it should be a natural need. Eat when you feel hungry, and do not snack a lot, that way you will be in a caloric deficit.
0 comments