Вы находитесь на странице: 1из 1

Summer Stud Makeover Month 2

THE WORKOUT Month 2 is Six Days on/One Day off


DAY 1: Chest, Hamstrings, Abs and Cardio DAY 4: Quads, Calves and Abs (cont’d)
Exercise Sets/Reps Exercise Sets/Reps
u Chest u Abs
Machine press 1–2 warm-up/10–15 Machine ab crunch 3/20
Incline dumbbell press 3/12, 10, 8 Oblique side crunch 3/20
Flat-bench dumbbell press 3/12, 10, 8 Leg raise 3/15
Flat-bench dumbbell flye 3/10 Bar twist 3/20
Giant set with machine dip 3/10
u Cardio: 30 minutes
Giant set with pull-over 3/10

u Hamstrings DAY 5: Shoulders, Triceps, Abs and Lower Back †


Lying leg curl 1/10 + 5 negatives; 3/15, 12, 10 u Shoulders
Seated leg curl 3/15, 12, 10 Smith press in front of neck 3/15, 12, 8
Stiff-legged deadlift 3/10, 10, 8 Side dumbbell raise 3/12, 12, 10
u Abs
Single dumbbell front raise 3/12, 12, 10
Machine ab crunch 3/20 Rear delt pull-back off pec deck 3/12
Oblique side crunch 2/20 Giant set with short rear delt
Leg raise 3/15 back shoulder shrug 3/12
Bar twist 3/20 u Triceps

u Cardio: 30 minutes Close-grip triceps press-down 1–2 warm-up/10–15; 3/12, 10, 8


Seated French press 3/10, 10, 8
Lying French press 3/10, 10, 8
DAY 2: Back and Traps Reverse dip 3 pump sets/10
u Back
Wide-grip pull-down to front 1–2 warm-up/10–15; 3/12, 10, 10 u Abs & Lower Back
Medium-grip bent-over Decline ab crunch 3/20–25
barbell row 3/10, 10, 8 Giant set with side oblique crunch 3/20–25
Hammer machine high Giant set with leg lift 3/20–25
single-arm row 3/10, 10, 8 Giant set with hyperextension 3/20–25
Reverse-grip pull-down 3/10 Giant set with side bend 3/20–25
Giant set with seated Giant set with bar twist 3/20–25
close-grip low row 3/10
Giant set with wide-grip u Cardio: 30 minutes
lat cable push-down 3/10
Day 6: Biceps and Abs†
u Traps u Biceps
Cable machine upright row 3/12, 10, 10 Wide-grip barbell curl 1–2 warm-up/10–15
Smith machine shrug 3/10 3/10, 10, 8
Giant set with high-cable trap pull 3/10 Dumbbell hammer curl 3/10, 10, 8
Preacher curl 3/10, 10, 8
u No cardio.
Lying cable curl 3 pump sets/10
DAY 3: Abs and Lower Back u Forearms
u Abs & Lower Back Wrist curl off bench 3/15, 12, 10
Decline ab crunch 3/20–25 Standing reverse wrist curl 3/15, 12, 10
Giant set with
u Abs
side oblique crunch 3/20–25
Giant set with leg lifts 3/20–25 Decline ab crunch 3/20–25
Giant set with hyperextension 3/20–25 Giant set with side oblique crunch 3/20–25
Giant set with side bends 3/20–25 Giant set with leg lift 3/20–25
Giant set with bar twists 3/20–25 Giant set with hyperextension 3/20–25
Giant set with side bend 3/20–25
u Cardio: 30 minutes Giant set with bar twist 3/20–25

u Cardio: 30 minutes
DAY 4: Quads, Calves and Abs
u Quads DAY 7: OFF
Leg extension 1–2 warm-up/10–15; 3/20, 15, 12
Machine squats or Smith squats 3/20, 15, 15 * After each leg press set, perform a set of slow single-leg extensions for 10–12 reps for
Leg press* 2 (wide stance)/20, 15 a pump and flex.
1 (narrow stance)/10 ** After each seated calf press, stretch and rest before restarting the giant set.

u Calves In order to allow you to focus on each of the important upper-body muscle groups,
they each need a day on which you train them alone.
Smith machine calf press 3/15–20
Giant set with calves off leg press 3/15–20 To achieve this, vary them as follows:
Giant set with seated calf press** 3/15–20 Week 1 — Day 5: Shoulders & Triceps, Day 6: Biceps
Week 2 — Day 5: Shoulders & Biceps, Day 6: Triceps
Week 3 — Day 5: Triceps & Biceps, Day 6: Shoulders
Week 4 — Same as Week 1