So you want to get in shape for Spring Break? Have you started a routine yet, or have you merely just thought about getting in shape at this point? Well there is no time to lose, to build something great you must act now my friends. Spring break is only a couple months away, but lucky for you I have planned your workouts for you. I have designed a 9 week program that will get you bathing suit ready despite how many cookies you crammed down your throat these past holiday months.
I have split my 9 week routine into three different stages. Stage 1 will consist of heavy compound movements that will kick off the fat burning process and build up those major muscle groups i.e. chest, back, legs, and shoulders. Stage 2 has been designed with complex exercises increasing the intensity of your workout but decreasing the load lifted in order to accelerate the fat loss process. Stage 3 will finish up the program having you do a lot of isolation exercises bringing a big “pump” to your muscles. This will bring out all the hard work you have put in bringing out the fine detail in your muscles.
The whole program has been designed to focus on four areas of your body to ensure the ladies will be gawking whether you have your shirt off or on. You will be focusing a lot on building the back, chest, shoulders, and bringing out those abs. Having great abs is key when you’re on the beach, but girls could care less what your abs look like when you have your shirt is on. This is why the program has been designed to bring out that oh so important upper half of your body. Is that girl at the club going to come up and talk to that scrawny guy or is her attention going to be drawn to the guy with wide lat spread, powerful chest, and bulging shoulders?
INSTRUCTIONS: For the first week you will be performing two exercises back to back in a superset fashion. I have organized the supersets by letter. You will perform one exercise and without rest you will be performing the second exercise, then you will rest 60 seconds. You will do the amount of sets and reps prescribed. On ab days for the first week I want you to perform all the exercises in a row as a circuit. You will rest for 60 seconds once you complete the circuit then repeat the circuit twice more. You will then perform cardio once your ab workout is over.
For the second and third weeks you will be supersetting two exercises again, only this time you will perform the first exercise, rest 60 seconds, perform the second exercise, and rest 60 seconds. For ab days you will be performing supersets. You will perform an exercise and immediately perform the next exercise, then you will rest 60 seconds. Take note on Day 4 you will be performing a triset. Perform this exactly how you would a superset.
It is extremely important that you take 5 to 7 minutes to warm up before performing any of these workouts. It is especially important to take the time to stretch and warm up your core before doing ab exercises. This is essential if you want to develop great abs! If you have any questions or concerns on how to perform any of these exercises feel free to comment below or e-mail me at maniacs.gym@gmail.com. You can also do a search on Bodybuilding.com or YouTube. I will be posting Stage 2 and Stage 3 of my exercise program shortly.
WEEK 1DAY 1A1: 4 sets 6-8 reps Barbell Bench Press
A2: 4 sets 6-8 reps Pullup (Regular Grip)
B1: 4 sets 6-8 reps Incline Dumbbell Bench Press
B2: 4 sets 6-8 reps Barbell Row
C1: 4 sets 6-8 reps Incline Barbell Bench Press
C2: 4 sets 6-8 reps Single Arm Dumbbell Row
D1: 3 sets 10-12 reps Incline Dumbbell Flys
D2: 3 sets 25 reps Lat Pulldowns
DAY 23 sets 8-12 reps Crunch on Swiss Ball
3 sets 7-10 reps each side Lateral Bridge
3 sets 8-10 reps Knee-In
3 sets 6-8 reps each side Swiss Ball Lower Body Rotation
15-20 Minutes of Interval Cardio
DAY 3A1: 3 sets 8-10 reps Standing Curls w/ Curl Bar
A2: 3 sets 8-10 reps Tricep Dips
B1: 3 sets 8-10 reps Hammer Curls
B2: 3 sets 8-10 reps Lying Tricep Extensions w/ Curl Bar
C1: 3 sets 8-10 reps Reverse Curls w/ Curl Bar
C2: 3 sets 8-10 reps Close Grip Dumbbell Bench w/ Neutral Hand Position
D1: 3 sets 20-25 reps Concentration Curls
D2: 3 sets 30 reps Tricep Pushdowns w/ “V” Bar
E1: 3 sets 15-18 reps Standing Calf Raise
E2: 3 sets 15-18 reps Seated Calf Raise
DAY 41-3 sets 10-12 reps Kneeling Medicine Ball Throw
1-3 sets 8-10 reps each side Medicine Ball Bicycle
1-3 sets 10-12 reps Overhead Squat
15-20 Minutes of Interval Cardio
DAY 5A1: 3 sets 6-8 reps Barbell Military Press
A2: 3 sets 8-10 reps Bent Over Deltoid Raises
B1: 3 sets 6-8 reps Upright Row
B2: 3 sets 8-10 reps Cable Side Deltoid Raises
C1: 3 sets 6-8 reps Leg Press
C2: 3 sets 6-8 reps Leg Curl
D1: 4 sets 6-8 reps Squat
D2: 4 sets 6-8 reps Forward Lunges
E1: 3 sets 6-8 reps Dumbbell Squat
E2: 3 sets 6-8 reps Barbell Stiff Leg Deadlifts
DAY 61-3 sets 6-8 reps Medicine Ball Wood Chopper
1-3 sets 8-10 reps Slow Sit-Up
1-3 sets 6-8 reps each side Saxon Side Bends
1-3 sets 10-12 reps Deadlift
15-20 Minutes of Interval Cardio
WEEKS 2 – 3DAY 1A1: 3 sets 10-12 reps Dumbbell Bench Press
A2: 3 sets 10-12 reps Pullup (Reverse Grip)
B1: 3 sets 8-10 reps Decline Barbell Bench
B2: 3 sets 8-10 reps Barbell Row
C1: 3 sets 8-10 reps Barbell Bench Press
C2: 3 sets 8-10 reps Seated Pulley Row (Narrow Grip)
D1: 3 sets 15-20 reps Pushups
D2: 3 sets 12-15 reps Single Arm Dumbbell Row
DAY 2A1: 3 sets 30-60 seconds Plank
A2: 3 sets 6-8 reps each side Twisting Swiss Ball Crunch w/ Knee Raise
B1: 3 sets 8-10 reps Hanging Leg Raise
B2: 3 sets 6-8 reps Full Contact Twist
15-20 Minutes of Interval Cardio
DAY 3A1: 3 sets 8-10 reps Incline Dumbbell Curl
A2: 3 sets 8-10 reps Smith Machine Close Grip Bench
B1: 3 sets 10-12 reps Preacher Curls
B2: 3 sets 10-12 reps Lying Tricep Extension w/ Curl Bar
C1: 3 sets 8-10 reps Barbell Curls
C2: 3 sets 12-15 reps Diamond Pushups
D1: 3 sets 8-10 reps Standing Dumbbell Curls
D2: 3 sets 8-10 reps Tricep Kickbacks
E1: 3 sets 12-15 reps Single Leg Calf Raise
E2: 3 sets 12-15 reps Calf Press
DAY 4A1: 3 sets 8-10 reps Swiss Ball Crunch
A2: 3 sets 6-8 reps Swiss Ball Lower Body Rotation
A3: 3 sets 6-8 reps Superman
B1: 3 sets 8-10 reps Cable Crunch
B2: 3 sets 6-8 reps Suitcase Deadlift
15-20 Minutes of Interval Cardio
DAY 5A1: 3 sets 8-10 reps Barbell Shrugs
A2: 3 sets 12-15 reps Rear Deltoid Machine
B1: 3 sets 8-10 reps Dumbbell Military Press
B2: 3 sets 8-10 reps Front Raise w/ Curl Bar
C1: 3 sets 8-10 reps Squats
C2: 3 sets 8-10 reps Backward Lunges
D1: 4 sets 8-10 reps Hack Squats
D2: 4 sets 8-10 reps Seated Leg Curls
E1: 3 sets 8-10 reps Leg Extensions
E2: 3 sets 8-10 reps Step Ups
DAY 6A1: 3 sets 6-8 reps V-Up
A2: 3 sets 8-10 reps Swiss Ball Reverse Crunch
B1: 3 sets 6-8 reps each side Full Contact Twist
B2: 3 sets 6-8 reps Back Extension
15-20 Minutes of Interval Cardio
