The Work Out
Now that summer is in full swing, people are ready to get into that beach-ready shape — but temper your expectations, it won’t happen in a few weeks. Start now, and next summer, I can promise you’ll be in a better place physically.
I’ve had a couple requests for my work-out plan, so I’ve decided to share it here. I’m currently running a push – pull – interval split. The set and rep ranges I’m using were picked for a few reasons. First, I am still cutting weight. I have 2 more months until my goal date, and because I’m eating a caloric deficit I can’t hit the kind of volume I normally can. Second, I am on a condensed time schedule since I work out on my lunch break. I program this on a if-completed-up-the-weight method. For example: if my set and rep goal is 3 sets of 12 reps, and I hit every rep on every set, the next time I do that movement, I’ll move up in weight. I might only get 3 sets of 8 or 10 that time, but I keep at it until I hit another 3 x 12, and then add weight again.
As for the work out, it’s split into three different days.
Day 1: Push
|
Exercise |
Sets |
Repetitions |
|
Bench Press |
3 |
3-5 |
|
Incline Press |
2 |
8-12 |
|
Smith Machine Shoulder Press |
2 |
6-10 |
|
Triceps Push Down x Over Head Triceps Extension |
2 |
8-12 reps for each exercise |
You’ll notice there are two exercises in the final lift. I complete the push downs and immediately go into the extensions to help burn it out. Rest after both are complete before starting the next.
Day 2: Pull
|
Exercise |
Sets |
Reps |
|
Power Cleans |
1 |
3-5 |
|
Snatch Grip High Pulls |
2 |
6-8 |
|
Wide Grip Pull Ups |
3 |
8-10 |
|
Seated Dumbbell Curls |
2 |
6-10 |
|
Ez-Bar Reverse Curls |
2 |
10-12 |
|
Face Pulls |
2 |
10-12 |
A few more movements on pull day, but I’m personally convinced my arms need more work to grow.
Day 3: Intervals
|
Exercise |
Sets |
Reps |
|
Warm up jog |
1 |
5-10 min very light jog |
|
Intervals |
6 |
70 meter sprints |
|
Cool down jog |
1 |
10-15 min light jog |
This is my weight loss day. Sprint intervals have been shown to be superior in weight loss than most other types of cardio. Likewise, the sprinting helps maintain the leg musculature that the power cleans don’t hit. The cool down jog afterward is to just make sure I get a bit of sun every couple days. The Scottish heritage was not kind to me in that regard.
I run this Monday, Tuesday, Wednesday, Thursday, and Friday. I rest on the weekend with nothing more than some walks or a bit of a hockey or rugby.
There you have it, my workout for the summer. I’ll probably keep running something similar when September comes around—with more volume to add mass.
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