As the weather begins to heat up, we all want to be able to whip our shirts off and relax in the sun with a cold beer. The only problem is, many of us dream of a summer body, but don’t act on achieving it until Summer is nearly upon us!
So if you’re wondering how to get a beach body in 4 weeks, you’ve come to the right place.
Now, we’re running out of time to smash those summer body goals, so let’s get stuck in.
Here’s our summer body workout plan to get you started.
Behind our summer workout routine
In order to achieve your summer body and get that beach body in 4 weeks, you’re going to need a system. Allow us to explain!
This workout plan is created with two blocks, the first - four sessions per week:
- Chest and arms
- Legs and delts
- Back and arms
- Chest and delts
This means that you’ll be training your major upper body muscle twice each week. By going hard with this summer body workout plan, you’ll be able to smash your goals in just 4 weeks.
Kickstarting your summer body workout
For the first fortnight, you’ll be following the plan below. In your first two weeks, each workout has six moves.
- One to two: Straight sets
- Third and fourth: Superset
- Fifth and sixth: Superset
Supersets for that summer body
In order to achieve your goals fast, you’re gonna need these supersets. Approaching this summer work out routine with high-intensity will allow you to burn fat and build muscle.
Don’t be tempted to sway from the routine itself. Keep the exercises in order, with the right amount of reps, sets, tempo and rest time.
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Before we dive into the exercises involved in our summer body workout plan, let’s clarify a couple of things.
Tempo code
Tempo code is the amount of time (in seconds) that it takes to complete each part of an exercise. To put things into perspective, let’s look at a bench press:
- First digit - Time taken to lower the weight
- Second digit - Time you pause at the bottom of the lift
- Third digit - Time taken to lift the weight
- Fourth - Pause time at the top of the movement
During week two, the workouts remain the same, minus edits to some key variables. This is to ensure you stay on track for achieving your summer body goals!
Going BIG
In order to maximize your gains, the final fortnight of this plan has been tweaked to push your body into gaining as much muscle mass as you can. At this point, your body will be gaining muscle and maximizing fat burn.
Four sessions include:
- Chest and triceps
- Legs and abs
- Chest and delts
- Back and biceps
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Ending strong
To really conquer your body goals and nail your summer body workout, you’re gonna need a strong finish. In the second block, all exercises are completed as straight sets.
This allows you to put all your focus into lifting heavy, keeping good form and hitting that rep count. In your final week, key variables have been tweaked (again) to encourage a big and lean finish at the end of your summer body workout plan.
Now, before we go hard with the exercise you’ll need to achieve your summer body goals, let’s talk lifestyle.
Habits to maximize your summer body workout
The aim of the game is to maximize body fat burn, while gaining the maximum amount of muscle. Sounds good, right?
Well, in order to get your beach body in 4 weeks, you may want to take note of these lifestyle tips!
Drink plenty (of water)
While it may feel like beer weather, drinking plenty of water will not only improve physical and mental well-being, but it’ll also support your workout performance.
According to research, filling our body with plenty of fluids - in the form of water - has shown to fight fatigue, improve focus and give our mood a boost.
Where possible, aim for around two litres of water each day (at least), ensuring you stay hydrated during exercise, too.
Practice mindfulness
When we focus our minds, we can keep our stress levels to a minimum, which in turn can improve motivation. However, being ‘mindful’ can mean a number of things. One great place to start is your eating habits.
Yep, sorry, guys. We’re talking about eating without distractions - such as the TV or scrolling through social media.
Also Read: How does sleep affect your workouts?
When we’re focused on what we’re eating, we can engage ourselves in how we feel eating it - plus, we become more aware of what we’re putting into our bodies.
Get plenty of greens
As well as being packed with minerals, fibre and vitamins, eating more veg in general can deliver some incredible health benefits. Once you become more mindful when you’re eating, incorporating healthier foods into your diet becomes far easier.
Try to aim for two handfuls of veggies with each meal, alongside some high quality protein.
This combination will help you to achieve your summer body goals!
Rest well
In order for our bodies to repair and grow muscle, we need to be getting plenty of sleep.
No, we’re not quite giving you the go-ahead to sleep all day! Instead, try to stay away from your phone or computer at least 45 to 60 minutes before heading to bed. This will improve your ability to nod off and enter a deep sleep (and stay there).
If you’re someone that likes to scroll through social media before bed, try to switch this habit to reading, or listening to an audio book.
Warm up before working out
So, you want that summer body, right? Well, you want that beach body in 4 weeks, otherwise you wouldn’t be here! But don’t worry, we’ve got your back.
If you’re looking for the best summer body workout, we’re about to hit you with it. But before you get stuck in, you need to warm up.
Warming up is crucial to getting the most out of your summer body workout and each exercise within it.
No warm up = A slow start. And there’s no time for that.
Before throwing yourself into our workout plan, spend a few minutes before each workout to get your body ready. This should be specific to the workout you’re about to do!
Start with: Dynamic stretching to keep yourself limber and warm up the joints and muscles you’re about to use.
Then, move into one to two rounds of exercises in the workout, with little or no weight.
Week one - Block one
Monday - Chest & Arms
1. Bench Press
Sets: 3
Reps: 12
Tempo: 2010
Rest: 60 seconds
To do:
Lie flat on the bench, with shoulder-width grip on the bar. Keep your feet steady and flat on the floor and your muscles tensed.
Lower the bar steadily until it touches your chest, then push through to raise it back up powerfully.
2. Cable cross-over
Sets: 3
Reps: 12
Tempo: 2011
Rest: 60 seconds
To do:
Keep your body stood up tall, in the middle of the cable machine. Grab a D-handle in each hand while keeping your chest up and core engaged. Then, bring your hands together smoothly in an arc motion to meet in the middle of front of you.
Hold for a moment, then return to the beginning and repeat.
3A. Incline dumbbell shoulder press
Sets: 3
Reps: 12
Tempo: 2010
Rest: 30 seconds
To do:
Sit back on an incline bench, with a dumbbell in each hand. Hold these at chest height and keep your feet planted on the floor. Keep your body tight and press the weights upwards until your arms are straight.
Lower them steadily and repeat.
3B. Incline biceps curl
Sets: 3
Reps: 12
Tempo: 2011
Rest: 60 seconds
To do:
Remain on the incline bench, with a dumbbell in each hand. Keep your palms facing forwards, with your elbows tucked tight to your sides. Keep your elbows steadily in this position, before curling both weights up towards your shoulders.
Be sure to squeeze your bicep muscles at the top of the move, then steadily lower.
4A. Cable biceps curl
Sets: 3
Reps: 15
Tempo: 2011
Rest: 30 seconds
To do:
Stand up tall in front of the cable machine, holding the bar handle with your palms facing upwards. Keep your chest up and elbows tight at your sides.
Curl your hands upwards until they reach shoulder height, give your biceps a squeeze at the top, then steadily return to the start.
4B. Cable tricep press-down
Sets: 3
Reps: 15
Tempo: 4010
Rest: 60 seconds
To do:
Keep yourself at the cable machine, holding the bar handle with your palms facing downward. Keep that chest up and elbows tight, before pressing your hands down, therefore straightening your arms.
Steadily return to the start and repeat.
Wednesday - Legs & Delts
1. Back squat
Sets: 3
Reps: 12
Tempo: 2010
Rest: 60 seconds
To do:
Stand up tall, keeping a barbell across the back of your shoulders. Make sure you keep your chest up and body tense. Keep your toes pointing slightly outward.
Bend at the knee, pushing your body back into a squat position as low as you can go. Don’t allow your knees to push inwards, then push your strength through your heels to return to the start.
2. Overhead press
Sets: 3
Reps: 12
Tempo: 2010
Rest: 60 seconds
While you’ve got your barbell at the ready, let’s get your summer body with an overhead press!
To do:
Keep yourself standing tall, with the barbell across the front of your chest this time. Maintain an overhand grip, with your core engaged and chest up. Grip the bar tightly and press it directly above your head, straightening your arms.
Lower it steadily and repeat.
3A. Leg extension
Sets: 3
Reps: 12
Tempo: 2011
Rest: 30 seconds
To do:
Seat yourself on the machine, with the padded bar tucked against the bottom of your shins, just above your ankles. Keep your upper body engaged, while raising your feet to straighten your legs.
Pause momentarily at the top of the movement, with your quads tensed and lower.
3B. Leg curl (Hamstring curl)
Sets: 3
Reps: 12
Tempo: 2010
Rest: 60 seconds
To do:
Seat yourself on the machine with the padded bar tucked behind your legs, just above your ankles. Keep your body tense, pushing your feet downwards to bend your legs.
Pause for a moment with your hamstrings engaged, then lower steadily and repeat.
4A. Seated dumbbell overhead press
Sets: 3
Reps: 15
Tempo: 2010
Rest: 30 seconds
To do:
Sit down on an upright bench, with a dumbbell in each hand. Keep them at shoulder height, your core engaged and chest up while pressing the weights above your head.
Press until your arms are straight then steadily lower and repeat.
4B. Seated dumbbell lateral raise
Sets: 3
Reps: 15
Tempo: 2011
Rest: 60 seconds
To do:
Get back on your upright bench, with a dumbbell in each hand. Keep them by your sides with a slight bend in your elbows. Keep your chest up and engage your core, raising the weights to shoulder height.
Don’t forget to lead with your elbows, the slowly return to the start and repeat.
Friday - Back & Arms
Ready to get that summer body? Let’s go.
1. Bent-over row
Sets: 3
Reps: 12
Tempo: 2011
Rest: 60 seconds
To do:
To complete the move, grip a barbell at shoulder-width, keeping a slight bend in your knees. Hinge your body forwards slightly, until you’re around 45-degrees to the floor.
Keep your upper body in this position and pull the bar up towards you to touch your sternum. Lower steadily and repeat.
2. Lat pull-down
Sets: 3
Reps: 12
Tempo: 2011
Rest: 60 seconds
To do:
Sit down at the machine, keeping a grip on the bar at shoulder-width and overhand. Keep your chest up and back straight as you pull the bar down. Lead with your elbows and brace those abs!
Hold the bottom position for a second, then steadily return to the start and repeat.
3A. Seated cable row
Sets: 3
Reps: 12
Tempo: 2011
Rest: 30 seconds
To do:
Position yourself on the machine with your chest up and back straight. Using a double-grip attachment, row towards you with both hands, leading at the elbow. Pause at the top for a moment, then steadily return and repeat.
3B. Underhand lat pull-down
Sets: 3
Reps: 12
Tempo: 2011
Rest: 60 seconds
To do:
Similar to the lat pull-down, sit at the machine with a narrow underhand grip this time. Keep your chest straight and engage your abs as you pull the bar downwards.
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Don’t forget to lead with your elbows, pausing at the bottom for a moment before returning to the start position.
4A. Cable straight-arm pull-down
Sets: 3
Reps: 15
Tempo: 2011
Rest: 30 seconds
To do:
Start the exercise by standing tall at the cable machine, holding a straight bar with both hands. Start by holding the bar out in front of you, in line with your chin before pulling it down towards your thighs.
Pause at the bottom of the movement, then steadily return to the start and repeat.
4B. Cable triceps press-down
Sets: 3
Reps: 15
Tempo: 2011
Rest: 60 seconds
To do:
Remain at the cable machine, this time gripping the bar with your palms facing down. Keep your chest up and your elbows tucked at your sides.
Press down to straighten your arms, then steadily return to the start and repeat.
Saturday - Chest & Delts
Well done on reaching this far in the summer body workout plan, keep going!
1. Incline bench press
Sets: 3
Reps: 12
Tempo: 2010
Rest: 60 seconds
To do:
Lay down on an incline bench, gripping a barbell at shoulder-width. Keep your feet firmly on the floor and engage your whole body, while lowering the bar until it touches or is just above your chest.
Push up powerfully and repeat.
2. Incline dumbbell flye
Sets: 3
Reps: 12
Tempo: 2010
Rest: 60 seconds
To do:
Get back on an incline bench, with a dumbbell in each hand. Start the move by holding them directly over your chest, keeping your arms straight.
Bend at the elbow a little, then lower your arms out to the sides. You’ll feel a stretch in your chest! Push the move through your chest to return to the start.
3A. EZ-Bar upright row
Sets: 3
Reps: 12
Tempo: 2011
Rest: 30 seconds
To do:
Stand up straight, holding an EZ-bar with an overhand grip, shoulder-width apart.
Be sure to keep your chest up and engage your core! Bring the bar up in a rowing motion, stopping at chin height. Pause for a moment then steadily return to the start - repeat.
3B. Dumbbell lateral raise
Sets: 3
Reps: 12
Tempo: 2011
Rest: 60 seconds
To do:
Flatten a bench and lie flat on your back. Hold a single dumbbell with both hands above your chest with straight arms. Slowly lower the dumbbell behind your head, keeping your arms straight.
Raise back to the start and repeat.
4A. Dumbbell pull-over
Sets: 3
Reps: 15
Tempo: 2011
Rest: 30 seconds
To do:
Flatten a bench and lie flat on your back. Hold a single dumbbell with both hands above your chest with straight arms. Slowly lower the dumbbell behind your head, keeping your arms straight.
Raise back to the start and repeat.
4B. Press ups
Sets: 3
Reps: 14
Tempo: 2010
Rest: 60 seconds
To do:
Start in a quadruped position with your hands directly underneath your shoulders and your knees directly underneath your hips.
As you inhale lower your body down, forming a 90-degree angle from the shoulder, elbow to hand. Make sure to engage your core throughout and keep your elbows tucked.
Return to the start slowly and repeat.
Week two - Block one
By now, you should be feelin’ good! You’ve probably noticed your shirt sleeves are feeling tighter, and you may have noticed it in your belt loops too.
But don’t get complacent! It’s time to push on. From week two, the workouts may remain the same, but your attack in completing them should be harder! Plus, there’s an extra set added into the mix, giving you four sets of moves 1 to 3B.
Ready to kick ass with our summer body workout plan - week two! - let’s GO!
Monday - Chest & Arms
| Exercise |
Sets |
Reps |
Tempo |
Rest time |
| 1 Bench press |
4 |
12 |
2010 |
60 seconds |
| 2 Cable cross-over |
4 |
12 |
2011 |
60 seconds |
| 3A Incline dumbbell press |
4 |
12 |
2010 |
30 seconds |
| 3B Incline biceps curl |
4 |
12 |
2011 |
60 seconds |
| 4A Cable biceps curl |
3 |
12 |
2011 |
60 seconds |
| 4B Cable triceps press |
3 |
12 |
2010 |
30 seconds |
Wednesday - Legs & Delts
| Exercise |
Sets |
Reps |
Tempo |
Rest time |
| 1 Squat |
4 |
12 |
2010 |
60 seconds |
| 2 Overhead press |
4 |
12 |
2010 |
60 seconds |
| 3A Leg extension |
4 |
12 |
2011 |
30 seconds |
| 3B Hamstring curl |
4 |
12 |
2011 |
60 seconds |
| 4A Seated overhead press |
3 |
15 |
2010 |
30 seconds |
| 4A Seated overhead press |
3 |
15 |
2010 |
60 seconds |
Friday - Back & Arms
| Exercise |
Sets |
Reps |
Tempo |
Rest time |
| 1 Bent-over row |
4 |
12 |
2011 |
60 seconds |
| 2 Lat pull-down |
4 |
12 |
2011 |
60 seconds |
| 3A Seated row |
4 |
12 |
2011 |
30 seconds |
| 3B Underhand lat pull-down |
4 |
12 |
2011 |
60 seconds |
| 4A Straight-arm pull-down |
3 |
15 |
2011 |
30 seconds |
| 4B Cable triceps press |
3 |
15 |
2011 |
60 seconds |
Saturday - Chest & Delts
| Exercise |
Sets |
Reps |
Tempo |
Rest time |
| 1 Incline bench press |
4 |
12 |
2010 |
60 seconds |
| 2 Incline dumbbell flye |
4 |
12 |
2011 |
60 seconds |
| 3A EZ-bar upright row |
4 |
12 |
2011 |
30 seconds |
| 3B Dumbbell lateral raise |
4 |
12 |
2011 |
60 seconds |
| 4A Dumbbell pull-over |
3 |
15 |
2010 |
30 seconds |
| 4B Press-up |
3 |
15 |
2010 |
60 seconds |
Week one - Block two
Monday - Chest & Triceps
1.Incline bench press
Sets: 4
Reps: 8
Tempo: 3010
Rest: 60 seconds
To do:
Lay down on an incline bench, gripping a barbell at shoulder-width. Keep your feet firmly on the floor and engage your whole body, while lowering the bar until it touches or is just above your chest.
Push up powerfully and repeat.
2. Tricep dip
Sets: 4
Reps: 8
Tempo: 3010
Rest: 60 seconds
To do:
Grip the parallel bars with your arms straight. To stay focused on the movement, cross your legs behind you. Ensure you keep your chest up and engage your core! Steadily lower your body, bending your elbows until they’re at 90-degrees.
Then, push back up smoothly to the start and repeat.
3. Dumbbell bench press
Sets: 4
Reps: 10
Tempo: 3010
Rest: 60 seconds
To do:
Lay flat on a bench, gripping a barbell at shoulder-width. Keep your feet firmly on the floor and engage your whole body, while lowering the bar until it touches or is just above your chest.
Push up powerfully and repeat.
4. Cable cross-over
Sets: 4
Reps: 10
Tempo: 3011
Rest: 60 seconds
To do:
Keep your body stood up tall, in the middle of the cable machine. Grab a D-handle in each hand while keeping your chest up and core engaged. Then, bring your hands together smoothly in an arc motion to meet in the middle of front of you.
Hold for a moment, then return to the beginning and repeat.
5. One arm cable press
Sets: 4
Reps: 12 each side
Tempo: 3010
Rest: 60 seconds
To do:
Keep your body stood up tall, with your back to the cable machine. Grab a D-handle in one hand while keeping your chest up and core engaged. Then, push your hand forward as though you’re a straight punch, until your arm is straight.
Return to the beginning steadily and repeat.
6. Cable tricep press-down
Sets: 4
Reps: 12
Tempo: 3011
Rest: 60 seconds
To do:
Keep yourself at the cable machine, holding the bar handle with your palms facing downward. Keep that chest up and elbows tight, before pressing your hands down, therefore straightening your arms.
Steadily return to the start and repeat.
Wednesday - Legs & Abs
1. Back squat
Sets: 4
Reps: 8
Tempo: 3010
Rest: 60 seconds
To do:
Stand up tall, keeping a barbell across the back of your shoulders. Make sure you keep your chest up and body tense. Keep your toes pointing slightly outward.
Bend at the knee, pushing your body back into a squat position as low as you can go. Don’t allow your knees to push inwards, then push your strength through your heels to return to the start.
2. Romanian deadlift
Sets: 4
Reps: 8
Tempo: 3010
Rest: 60 seconds
To do:
Stand up tall, keeping your feet shoulder-width apart. Grip the barbell with an overhand grip with a slight bend in your knees. Hinge your torso forwards at the hip, lowering the bar until you feel a stretch in your hamstring.
Steadily return to the start and repeat.
3. Leg extension
Sets: 4
Reps: 10
Tempo: 3011
Rest: 60 seconds
To do:
Seat yourself on the machine, with the padded bar tucked against the bottom of your shins, just above your ankles. Keep your upper body engaged, while raising your feet to straighten your legs.
Pause momentarily at the top of the movement, with your quads tensed and lower.
4. Leg curl (Hamstring curl)
Sets: 4
Reps: 10
Tempo: 3011
Rest: 60 seconds
To do:
Seat yourself on the machine with the padded bar tucked behind your legs, just above your ankles. Keep your body tense, pushing your feet downwards to bend your legs.
Pause for a moment with your hamstrings engaged, then lower steadily and repeat.
5. Hanging knee raise
Sets: 4
Reps: 12
Tempo: 3011
Rest: 60 seconds
To do:
Hang from the bar, keeping your legs straight and your abs braced. Focus on your lower abs as you bring your knees up towards you, before lowering your feet and repeating. Keep your core engaged throughout!
6. Crunch
Sets: 4
Reps: 12
Tempo: 3011
Rest: 60 seconds
To do:
Start by laying flat on the floor with your knees bent - be sure to keep your feet flat, too. You can place your fingers next to your temples or cross your arms over your chest, whichever is easiest! Keep your abs engaged as you bring your torso up off the floor.
Steadily return to the start and repeat.
Friday - Back & Biceps
1. Hammer-grip chin up
Sets: 4
Reps: 8
Tempo: 3011
Rest: 60 seconds
To do:
Grip the bars with your palms facing one another, hanging your body straight. Engage your core, squeezing your abs, glutes and lats. Steadily pull your weight upwards, until your chin is above your grip. Pase at the top for a moment, then slowly return to the start and repeat.
2. Wide-grip lat pull down
Sets: 4
Reps: 10
Tempo: 3011
Rest: 60 seconds
To do:
Sit down at the machine, keeping a grip on the bar as wide apart as you can. Keep your chest up and back straight as you pull the bar down. Lead with your elbows and brace those abs!
Hold the bottom position for a second, then steadily return to the start and repeat.
3. Prone dumbbell row
Sets: 4
Reps: 10
Tempo: 3011
Rest: 60 seconds
To do:
Lie chest-down on an incline bench, with a dumbbell in each hand. Start the move by holding them together in front of you before rowing the weights up towards you, leading with your elbows.
Pause at the top for a moment before steadily returning to the start position - then repeat.
4. Prone dumbbell flye
Sets: 4
Reps: 10
Tempo: 3011
Rest: 60 seconds
To do:
Lie chest-down on an incline bench, with a dumbbell in each hand. Start the move by holding them together in front of you before bringing your arms out to your sides.
Pause at the top for a moment before steadily returning to the start position - then repeat.
5. Seated cable row
Sets: 4
Reps: 12
Tempo: 3011
Rest: 60 seconds
To do:
Position yourself on the machine with your chest up and back straight. Using a double-grip attachment, row towards you with both hands, leading at the elbow. Pause at the top for a moment, then steadily return and repeat.
6. Incline bicep curl
Sets: 4
Reps: 12
Tempo: 3010
Rest: 60 seconds
To do:
Sit back on an incline bench, with a dumbbell in each hand. Start the move by holding them by your sides with your palms facing forward. Keep your elbows tucked closely to your sides, before curling the weights towards you, reaching shoulder-height.
Pause at the top for a moment before steadily returning to the start position - then repeat.
Saturday - Delts & Abs
1. Seated dumbbell overhead press
Sets: 4
Reps: 8
Tempo: 3011
Rest: 60 seconds
To do:
Sit down on an upright bench, with a dumbbell in each hand. Keep them at shoulder height, your core engaged and chest up while pressing the weights above your head.
Press until your arms are straight then steadily lower and repeat.
2. Seated dumbbell lateral raise
Sets: 4
Reps: 8
Tempo: 3011
Rest: 60 seconds
To do:
Get back on your upright bench, with a dumbbell in each hand. Keep them by your sides with a slight bend in your elbows. Keep your chest up and engage your core, raising the weights to shoulder height.
Don’t forget to lead with your elbows, the slowly return to the start and repeat.
3. EZ-bar upright row
Sets: 4
Reps: 10
Tempo: 3011
Rest: 60 seconds
To do:
Stand up straight, holding an EZ-bar with an overhand grip, shoulder-width apart.
Be sure to keep your chest up and engage your core! Bring the bar up in a rowing motion, stopping at chin height. Pause for a moment then steadily return to the start - repeat.
4. Weighted bench crunch
Sets: 4
Reps: 10
Tempo: 3011
Rest: 60 seconds
To do:
Lay flat on a bench, keeping your knees bent and feet flat. Grab a single dumbbell and hold either side with both your hands - just above your chest. Engage those abs then bring your torso upwards off the bench. Don’t be tempted to tense your neck!
Steadily lower to the start and repeat.
5. Hanging knee raise
Sets: 4
Reps: 12
Tempo: 3011
Rest: 60 seconds
To do:
Hang from the bar, keeping your legs straight and your abs braced. Focus on your lower abs as you bring your knees up towards you, before lowering your feet and repeating. Keep your core engaged throughout!
6. Plank
Sets: 4
Time: 45 seconds
Tempo: N/A
Rest: 60 seconds
To do:
Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged. Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head.
Hold this position and feel the burn!
Week two - Block two
By now, you should be pretty familiar with the tweaks we’ve been making throughout this summer body workout plan.
After all, you’re here to get that beach body in 4 weeks, so you’ve gotta go hard or go home! In order to achieve your summer body goals, it’s crucial to mix up the workouts needed to target different body groups.
Not only will this prevent you from falling into your comfort zone, but it also allows you to add a huge amount of lean muscle mass while cutting fat to help show your abs.
As with block one, week two, there are some key changes - requiring extra reps for each set. Prioritize hitting those reps and tempo targets!
Monday - Chest & Triceps
| Exercise |
Sets |
Reps |
Tempo |
Rest time |
| 1 Incline bench press |
4 |
10 |
3010 |
60 seconds |
| 2 Triceps dip |
4 |
10 |
3010 |
60 seconds |
| 3 Dumbbell bench press |
4 |
12 |
3010 |
60 seconds |
| 4 Cable cross-over |
4 |
12 |
3011 |
60 seconds |
| 5 One-arm cable press |
4 |
15 |
3011 |
60 seconds |
| 6 Cable triceps press |
4 |
15 |
3011 |
60 seconds |
Wednesday - Legs & Abs
| Exercise |
Sets |
Reps |
Tempo |
Rest time |
| 1 Squat |
4 |
10 |
3010 |
60 seconds |
| 2 Romanian deadlift |
4 |
10 |
3010 |
60 seconds |
| 3 Leg extension |
4 |
12 |
3011 |
60 seconds |
| 4 Hamstring curl |
4 |
12 |
3011 |
60 seconds |
| 5 Hanging knee raise |
4 |
15 |
3011 |
60 seconds |
| 6 Crunch |
4 |
15 |
3011 |
60 seconds |
Friday - Back & Biceps
| Exercise |
Sets |
Reps |
Tempo |
Rest time |
| 1 Hammer-grip chin-up |
4 |
10 |
3011 |
60 seconds |
| 2 Wide-grip lat pull-down |
4 |
10 |
3011 |
60 seconds |
| 3 Prone dumbbell row |
4 |
12 |
3011 |
60 seconds |
| 4 Prone dumbbell flye |
4 |
12 |
3011 |
60 seconds |
| 5 Seated row |
4 |
15 |
3011 |
60 seconds |
| 6 Incline dumbbell curl |
4 |
15 |
3011 |
60 seconds |
Saturday - Delts & Abs
| Exercise |
Sets |
Reps |
Tempo |
Rest time |
| 1 Seated overhead press |
4 |
10 |
3010 |
60 seconds |
| 2 Seated lateral raise |
4 |
10 |
3011 |
60 seconds |
| 3 EZ-bar upright row |
4 |
12 |
3011 |
60 seconds |
| 4 Weighted bench crunch |
4 |
12 |
3011 |
60 seconds |
| 5 Hanging knee raise |
4 |
15 |
3011 |
60 seconds |
| 6 Plank |
4 |
60 sec |
N/A |
60 seconds |
Conclusion
If you’ve followed our summer body workout plan, you should be feeling pretty damn confident by now with your summer body.
However, it is important to follow this plan accordingly, not only in sets, reps and tempo, but also following a healthy lifestyle that supports your workout plan.
