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
