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During the summer seasons most people are focused on getting ripped, building those cut and chiseled abs or only focused on building a certain aspect of their physique.
But how much time are you really spending at the beach or in the sun without your shirt off?
This routine is created for the time that you aren't in the sun and wearing your favorite T-Shirt while out and about.
Want the arms that pop out of your sleeves? Broad shoulders and traps that fill out the neckline area? A chest that gives you that defined and chiseled look? Then download and give this routine a shot.
Why This Routine Works
Once of the most crucial aspects and benefits of this routine is that it helps you build a proportionate body. While other workout routines help you focus on building a fuller chest, wider back or bigger arms, this routine helps you in developing all of your muscles.
This program will be followed for 4 weeks, this gives your body the proper amount of time to adjust to the training and build muscle that helps you create a full body to fill out your T-shirt.
Your focus will be to add mass and develop all of your muscles through high intensity and volume training. This type of training method coupled with enough rest time will help you build the muscle mass you desire and grow.
Workout Day Split
• Weeks 1 + 2
Day 1 - Chest, Shoulders and Triceps
Day 2 - Back and Biceps
Day 3 - Cardio
Day 4 - Abs and Legs
Day 5 - Calves, Forearms and Shoulders
Day 6 - Cardio
• Weeks 3 + 4
Day 1 - Chest, Shoulders and Triceps
Day 2 - Back and Biceps
Day 3 - Cardio
Day 4 - Abs and Legs
Day 5 - Calves, Forearms and Shoulders
Day 6 - Cardio
Fill Out Your T-Shirt Training Stats
• Weeks 1 + 2
Day 1 Total Workout Time : 38 Minutes
Day 1 Total Rest Time : 38 Minutes
Day 2 Total Workout Time : 28 Minutes
Day 2 Total Rest Time : 28 Minutes
Day 3 Total Workout Time : 40 Minutes
Day 4 Total Workout Time : 35 Minutes
Day 4 Total Rest Time : 30 Minutes
Day 5 Total Workout Time : 31 Minutes
Day 5 Total Rest Time : 31 Minutes
Day 6 Total Workout Time : 40 Minutes
• Weeks 3 + 4
Day 1 Total Workout Time : 40 Minutes
Day 1 Total Rest Time : 39 Minutes
Day 2 Total Workout Time : 28 Minutes
Day 2 Total Rest Time : 28 Minutes
Day 3 Total Workout Time : 40 Minutes
Day 4 Total Workout Time : 35 Minutes
Day 4 Total Rest Time : 30 Minutes
Day 5 Total Workout Time : 28 Minutes
Day 5 Total Rest Time : 28 Minutes
Day 6 Total Workout Time : 40 Minutes
Equipment Used
• Barbell
• Dumbbell
• Strength Machine
• Cable Machine
• Leg Press Machine
• Bench
• Weight Plate
Nutrition
• Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter
• Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast,
Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.
As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.
Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.
Notes
• You can add in some warm-up sets into each workout to loosen up your muscles
Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part.
With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Barbell Bench Press
|
4x10 reps |
rest: 60s
|
Barbell Bent-Over Row
|
4x10 reps |
rest: 60s
|
Treadmill Running
|
0x0 reps |
rest: 30s
|
Barbell Squat
|
4x10 reps |
rest: 60s
|
Barbell Behind the Back Shrug
|
4x12 reps |
rest: 60s
|
Treadmill Running
|
0x0 reps • 6m |
rest: 30s
|
Barbell Bench Press
|
4x12 reps |
rest: 60s
|
Barbell Bent-Over Row
|
4x12 reps |
rest: 60s
|
Treadmill Running
|
0x0 reps • 8m |
rest: 30s
|
Barbell Squat
|
4x12 reps |
rest: 60s
|
Barbell Behind the Back Shrug
|
4x14 reps |
rest: 60s
|
Treadmill Running
|
0x0 reps • 9m |
rest: 30s
|