summer workout plan
Posted on May 26, 2012 in abs, arms, back, fitness, legs, shoulders, weight training | 8 comments
Photo Credit: Believe-to-Achieve Tumblr
So I promised you guys I would share my plan with you and I can’t lie – I didn’t make one last weekend because I had a little too much fun at a bridal expo with one of my friends 
Work has been busy lately and I have to leave my house at 7:15am to get there by 8:00am so that means I literally can only work out for 30 minutes in the AM because my gym opens at 5:30. Some of these I will just have to do after work.
I think this is going to be my plan for the next few weeks – you’ll notice I write the upper body ones out so that I can superset if I want (often I will if I’m running short on time).
Sunday: Bis/Tris cardio or plyos
3 Sets, 12-15 reps.
- 21s
- Cable (with rope) Push Down
- Cable Curl
- Single Arm Tricep Pull Down (reverse grip)
- Reverse Grip Curls
- Tricep Kickbacks
- Preacher Curls
- Double Tricep Pull Down (reverse grip)
- Hammer Curl with Twist
Monday: Heavy Legs/Abs
3 sets, 8-10 reps.
- Wide Barbell Squats
- Seated Leg Curl
- Lying Leg Curl
- Single Leg Seated Leg Press
- Plie Squats
- Dead Lifts
- Abductor Machine
- Calves/Shins
I superset the abs so group them in twos.
4-6 sets, 20 reps
- Cable Crunch
- Cable Tuck
- Ball Crunch
- Ball Roll in
- Russian Twist
- Reverse Crunch
Tuesday: Off
Wednesday: Shoulders /Abs
3 sets, 8-10 reps.
- Arnold Press
- Front Raise
- Lateral Raise
- Front Row
- Rear Fly (cable)
- Overhead Press
- Cable Crunch
- Cable Tuck
- Ball Crunch
- Ball Roll in
- Russian Twist
- Reverse Crunch
Thursday: Back
3 Sets, 12-15 reps.
- Bent Over Row
- Supermans
- Seated Row
- Lat Pull Down
- Rear Fly (machine)
- Back Extensions
Friday: Light legs /Abs
3 Sets, 12-15 reps.
- Leg Extensions
- Hack Squat
- Incline Leg Press
- Wall Squats (with ball)
- Split Squat (back foot on ball)
- Hip Extension (with ball)
- Leg curl (with ball)
- Frog Kicks (on ball)
- Heel Kicks (on ball)
- Calves/Shins
- Cable Crunch
- Cable Tuck
- Ball Crunch
- Ball Roll in
- Russian Twist
- Reverse Crunch
Saturday: Shoulders
3 sets, 8-10 reps.
- Arnold Press
- Front Raise
- Lateral Raise
- Front Row
- Rear Fly (cable)
- Overhead Press
I don’t have cardio on here but I will probably do it about 3-4 times a week and maybe some yoga as well.
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obsessed with pinning
This looks like such an awesome plan. Can’t wait to hear how it goes for you. I can’t imagine your legs would not respond to this
Thanks Sara! I did something similar last summer with great results so I’m ready to buckle down again
What do you think about cardio when your trying to build? It looks like we are built real similar and I’m wanting to build some muscle. I’m 5″4″ and 106 pounds and currently train 5 days and 1 day of yoga. I’m not doing any cardio right now.
It just depends – I LOVE yoga sidenote
– I usually don’t do any intense cardio but will still do mild cardio like the treadmill on an incline and hiking, biking, things like that. I just make sure to eat a TON (clean foods) and focus on my lifting. If you are having trouble building without cardio then I wouldn’t add it in, I would up your intake a little though and see how that works.
Hi Monika! I love your site/blog. I’m a pretty active/fit person, i’m between 5″5′-5″6′ and am around 122 lb right now but I want to get back to around 115-120 where i was in the best shape and had a ton of muscle tone. I’m planning on doing a plan similar to yours, but i’m wondering what your suggestions are for incorporating cardio. I love HIIT but I hear that doing it will only eat away at the muscle i’m trying to build. I was planning on doing HIIT twice a week and moderate cardio for the other 2 days but I’m not sure which approach is best.
Everyone is different but for me sprints lean by legs out too much so I do them once a week (if that). I keep the rest of my cardio at steady state 3-5 times a week, always after lifting or in the morning with lifting in the evening. I think you will be okay as long as you keep your intake up to promote muscle growth, but if you are worried you could do a few weeks without and then a few weeks with it in and see what works best for you.
Hope that helps!
Hey!
I’m just putting together my own program now (getting tired of P90X) and was looking for ideas. You’ve got a lot of great moves in here, but have you omitted chest for a reason? I’m no pro but I hesitate to do a lot of back strengthening without some front-body stuff to balance it out. What was your reasoning?
Thanks!
Monica – I omit chest because I had an augmentation a few years ago and was told I shouldn’t do chest due to the nature of my augmentation. The most I do for chest is pushups and sometimes incline presses. I know people who have had an augmentation and still do chest – I just chose not to.