summer body schema
General
Intermediate
Barbell
Plan Details
The summer body schema routine by nickklomphaar is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
this program will help you get that summer body
Routine detail
Day 1
upper body
Est. 86 min
12 exercises
Barbell Bench Press
4 Sets x 11 Reps
Push-Up (Wide Hand)
4 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Barbell Concentration Curl (Close Grip)
4 Sets x 11 Reps
Pull-Up
4 Sets x 11 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 11 Reps
Barbell Upright Row
4 Sets x 11 Reps
Barbell Rear Military Press
4 Sets x 11 Reps
Cable Rope Face Pull
4 Sets x 11 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 11 Reps
Barbell Reverse Curl
4 Sets x 11 Reps
Day 2
lower body
Est. 76 min
9 exercises
Sit-Up
4 Sets x 11 Reps
Plank
4 Sets
Leg Raise
4 Sets x 11 Reps
Machine Back Extension
4 Sets x 11 Reps
Barbell Deadlift
4 Sets x 11 Reps
Barbell Deep Squat
4 Sets x 11 Reps
Machine Leg Press
4 Sets x 11 Reps
Barbell Standing Calf Raise
4 Sets x 11 Reps
Treadmill Running
1 Set
Day 3
upper body
Est. 86 min
12 exercises
Barbell Bench Press
4 Sets x 11 Reps
Push-Up (Wide Hand)
4 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Barbell Concentration Curl (Close Grip)
4 Sets x 11 Reps
Pull-Up
4 Sets x 11 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 11 Reps
Barbell Upright Row
4 Sets x 11 Reps
Barbell Rear Military Press
4 Sets x 11 Reps
Cable Rope Face Pull
4 Sets x 11 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 11 Reps
Barbell Reverse Curl
4 Sets x 11 Reps
Day 4
lower body
Est. 76 min
9 exercises
Sit-Up
4 Sets x 11 Reps
Plank
4 Sets
Leg Raise
4 Sets x 11 Reps
Machine Back Extension
4 Sets x 11 Reps
Barbell Deadlift
4 Sets x 11 Reps
Barbell Deep Squat
4 Sets x 11 Reps
Machine Leg Press
4 Sets x 11 Reps
Barbell Standing Calf Raise
4 Sets x 11 Reps
Treadmill Running
1 Set
