Summer Training Program for SIZE
Here is the Training Article that was featured in our Jan 2009 Newsletter. This is follow up to the Summer Training Program Brad did previously. Check it out
SUMMER SHAPE UP Program by Brad Turnbull
Just a carry on from our last summer shape up program, I want to give you a look at how I workout in summer for size.
In the original summer shape up program it was more for keeping form and shape to the physique but this program allows for gains in size and strength to be made.
In Australia we know it gets hot – very hot! So the last thing we want to do is be hitting the weights day in day out, plus summer is fun and we should be spending more time outside while the weather is good.
What I suggest is a program that has you training 2 days a week total.
The first workout is for size and strength and the second workout for size and shape. You must allow 48-72 hours rest between workouts.
Enough talk! Let’s hit it!
Workout One – Size and Strength
Incline bench press
Seated cable rows
Above exercises use the pyramiding principle. 1×20 1×15 1×10 1×6
Rest about 2-3mins between sets and add 10-20% more weight each set. All sets must be with a weight that takes you to failure for the given amount of reps.
Now finish workout with a tri set
Side lateral raises – triceps pushdown – biceps curl
Pick a weight that enables 10-12 reps on each exercise. Complete one full tri set rest 1 minute and repeat for 2 more sets.
Throw in 3×20-40 ab crunches at the end of workout.
Workout Two – Size & Shape
Bench press or Dumbbell bench press
Super set with
Front pull downs
5sets of 10-15reps
Leg extensions
Super set with
Stiff legged Deadlift
5 sets of 10-15reps
Seated shoulder press
Superset with
Calf raises
3sets of 8-12reps
Pick one biceps and one triceps exercise and superset each one 3 sets of 15-20reps
Finish off with 3×25 reverse crunches
Rest 60-90 second between sets and use set rep progression on all exercises.
If you need any further explanation of the program just let me know.