Summer Fitness
General
Intermediate
Dumbbell
Plan Details
The Summer Fitness routine by dannyjerome0 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Workout designed to get you in better shape after a winter bulk. Should lose fat while maintaining lean muscle. This is based on a personal version of the Men's Health UK Ultimate Beach-Body Workout. This is a weekly alternating workout program. Each week is either an 'A' or 'B' week, with the corresponding resistance training for each week. Tuesday should be any cardio activity at a steady state (85% of aerobic HR level for age) for 30 - 45 minutes. Friday is any HIIT exercise for 15 - 20 minutes. IMPORTANT: On the weight training days, start off with the first compound exercise as a regular set (deadlifts and squats). Following that, the next three sets are supersets of two exercises each. Finally, the last 2 ab exercises are straight sets, although they can be done as supersets as well. Reps should be in the 6-8 range when listed as 8, 8-10 when listed as 10, and 12-15 when listed as 15.
Routine detail
Mon
Resistance Workout 1A
Est. 74 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Dumbbell Bent-Over Raise
2 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
Mon
Resistance Workout 1B
Est. 73 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell One-Arm Front Raise
2 Sets x 15 Reps
Decline Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Tue
Cardio - Steady State
Est. 47 min
1 exercise
Stationary Bike
1 Set
Thu
Resistance Workout 2A
Est. 81 min
9 exercises
Smith Machine Squat
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Thu
Resistance Workout 2B
Est. 77 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 15 Reps
Dumbbell Arnold Press
2 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Stability Ball V-Up
3 Sets x 15 Reps
Plank
3 Sets
Fri
Cardio - Interval Training
Est. 32 min
1 exercise
Treadmill Running
1 Set
Sun
Free Cardio
Est. 62 min
1 exercise
Field Sports
1 Set
