SHRED FOR SUMMER - 5 DAY WORKOUT ROUTINE (IN THE GYM)

February 07, 2019

SHRED FOR SUMMER - 5 DAY WORKOUT ROUTINE (IN THE GYM)

Being a member of gym has some amazing benefits which will really assist in obtaining your ideal summer body. Most gyms will have the latest equipment which should be well maintained as well as on site personal trainers who you can book sessions with where they can teach you correct form and advise on what exercise routines are most beneficial for you. The following program has been designed by our qualified personal trainer and fitness expert Chad Streatfield and uses different training methods to maximise results in not only burning fat but toning your muscles for the ideal summer body.

 

 

MONDAY – UPPER BODY PUSH (CHEST/SHOULDERS/TRICEPS) HYPERTROPHY

WARM UP

5 minutes of dynamic stretching to get the blood flowing and muscles ready

EXERCISE – SETS/REPS – REST – TARGET MUSCLE

Barbell Bench Press – 4 x 10/12 - 60/90 seconds - Pectoralis Major

Incline Dumbbell Press – 4 x 10/12 - 60/90 seconds - Pectoralis Major

Seated Dumbbell Shoulder Press – 4 x 10/12 - 60/90 seconds - Anterior Deltoid

Seated Barbell Military Press – 4 X 10/12 - 60/90 seconds - Anterior Deltoid

Triceps Dip – 4 x 10/12 - 60/90 seconds - Triceps Brachii

COOL DOWN

5 minutes of static stretching to help improve flexibility, improve relaxation, increase blood flow to the muscles

5 minutes of foam rolling to increase blood flow and promote recovery

 

 

TUESDAY – LOWER BODY(HIPS/THIGHS/CALVES) HYPERTOPHY

WARM UP

5 minutes of dynamic stretching to get the blood flowing and muscles ready

EXERCISE – SETS/REPS – REST – TARGET MUSCLE

Barbell Deadlift – 4 x 10/12 - 60/90 seconds - Gluteus Maximus, Quadriceps

Barbell Squat – 4 x 10/12 - 60/90 seconds - Gluteus Maximus, Quadriceps

Lying or Seated Leg Curl – 4 x 10/12 - 60/90 seconds – Hamstrings

Barbell Straight Leg Deadlift – 4 x 10/12 - 60/90 seconds – Hamstrings, Gluteus Maximus

Seated Calf Extension – 4 x 10/12 - 60/90 seconds – Gastrocnemius (Calves)

COOL DOWN

5 minutes of static stretching to help improve flexibility, improve relaxation, increase blood flow to the muscles

5 minutes of foam rolling to increase blood flow and promote recovery

 

 

WEDNESDAY – UPPER BODY PULL(BACK/SHOULDES/BICEPS) HYPERTROPHY

WARM UP

5 minutes of dynamic stretching to get the blood flowing and muscles ready

EXERCISE – SETS/REPS – REST – TARGET MUSCLE

Dumbbell Bent-over Row – 4 x 10/12 (each arm) – 60/90 seconds – All back

Wide Grip Cable Pulldown – 4 x 10/12 - 60/90 seconds - Latissimus Dorsi

Dumbbell Shrug – 4 x 10/12 - 60/90 seconds - Trapezius, Upper

Barbell Rear Delt Row – 4 x 10/12 - 60/90 seconds - Posterior Deltoid

Dumbbell Bicep Curl – 4 x 10/12 (each arm) – 60/90 seconds - Biceps Brachii

COOL DOWN

5 minutes of static stretching to help improve flexibility, improve relaxation, increase blood flow to the muscles

5 minutes of foam rolling to increase blood flow and promote recovery

 

 

THURSDAY – ACTIVE REST DAY

Use today as a break from the gym but be sure to get at least 30 mins of heart rate increasing activity such as taking the dog for a walk, a bike with with the kids or a few laps of the pool.

 

 

FRIDAY – CARDIO/HIGH INTENSITY INTERVAL TRAINING(H.I.I.T)

WARM UP

5 minutes of dynamic stretching to get the blood flowing and muscles ready

EXERCISE – SETS/DURATION – REST

Incline treadmill – 1 x 5 minutes – n/a

Battle Ropes – 5 x 60 seconds – 30 seconds

On the spot lunges(bodyweight) – 5 x 60 seconds – 30 seconds

Mountain climbers - 5 x 60 seconds – 30 seconds

Burpees – 5 x 60 seconds – 30 seconds

COOL DOWN

5 minutes of static stretching to help improve flexibility, improve relaxation, increase blood flow to the muscles

5 minutes of foam rolling to increase blood flow and promote recovery

 

 

SATURDAY – THE BIG 5 FULL BODY STRENGTH

WARM UP

5 minutes of dynamic stretching to get the blood flowing and muscles ready

EXERCISE – SETS/REPS – REST – TARGET MUSCLE

Barbell Bench Press – 3 x 6/8 – 2-3 minute - Pectoralis Major

Barbell Deadlift - 3 x 6/8 – 2-3 minute - Gluteus Maximus, Quadriceps

Wide Grip Cable Pulldown - 3 x 6/8 – 2-3 minute - Latissimus Dorsi

Barbell Squat - 3 x 6/8 – 2-3 minute - Gluteus Maximus, Quadriceps

Seated Dumbbell Shoulder Press -  3 x 6/8 – 2-3 minute - Anterior Deltoid

COOL DOWN

5 minutes of static stretching to help improve flexibility, improve relaxation, increase blood flow to the muscles

5 minutes of foam rolling to increase blood flow and promote recovery
SUNDAY - ACTIVE REST DAY

Use today as a break from the gym but be sure to get at least 30 mins of heart rate increasing activity such as taking the dog for a walk, a bike with with the kids or a few laps of the pool.

 

 

Explanations:

Dynamic Stretching -a form of active movement taking your body through ranges of motion which best prepares your body for exercise

Static Stretching -  a stretch that is held in place for 20-60 seconds

Foam rolling - Slowly rolling over various areas of your body to help break up adhesion's and scar tissue to speed up the healing and recovery process

Hypertrophy training - A type of training which is designed to increase muscle growth

Compound lift - are multi-joint movements that work several muscle groups at once which burns more calories than isolation lifts


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