The Maniac's Spring Break Workout for Men: Stage 3

FOR STAGE 1 CLICK HERE

FOR STAGE 2 CLICK HERE

If you are looking the Women’s Workout

click here for stage 3.

Congratulations! You have made it to the 3rd and final stage of The Maniac’s Spring Break Workout! The workout has been designed to really give you that big “pump” to bring out your muscle in your newly sculpted swim suit body. You will find a lot of the same movements in this routine as you would in a precontest type bodybuilding routine, insuring to bring out the best in your muscles.

INSTRUCTIONS: All exercises will be performed in a superset fashion. You will perform one exercise and immediately perform the next exercise, then rest for 60 seconds. You will then repeat the superset the prescribed amount of sets. Each superset has been paired accordingly. You will also notice I have put drop sets into the routine. To do a drop set you will select a heavier weight you will be able to perform the exercise with for around 7 reps. You will use this weight until failure, immediately select a lower weight, use this till failure, then select a lower and final weight to use till failure. For the abdominal exercises you will perform all of them in a row, rest one minute, then repeat the circuit two more times.

Day 1 – Chest/Back
Day 2 – Abs/Cardio
Day 3 – Bis/Tris
Day 4 – Abs/Cardio
Day 5 – Legs/Shoulders
Day 6 – Abs/Cardio

Weeks 7-9
DAY 1
A1: 4 sets 10-12 reps Incline Dumbbell Fly
A2: 4 sets 2 drops to failure Incline Dumbbell Bench (Drop Set)
B1: 4 sets 12-15 reps Row Machine
B2: 4 sets 2 drops to failure Lat Pulldown Machine (Drop Set)
C1: 3 sets 12-15 reps Cable Crossovers
C2: 3 sets 12-15 reps Pushups
D1: 3 sets 12-15 reps Seated Pulley Row
D2: 3 sets 12-15 reps Pullups

DAY 2
A1: 3 sets 12-15 reps V-Up
A2: 3 sets 10-12 reps each side Lateral Bridge
A3: 3 sets 10-12 reps each side Low to High Cable Woodchopper
A4: 3 sets 12-15 reps Swiss Ball Crunch
25-30 Minutes of Interval Cardio

DAY 3
A1: 4 sets 10-12 reps Curl Bar Curl
A2: 4 sets 12-15 reps Incline Dumbbell Curl
B1: 4 sets 10-12 reps Curl Bar Skull Crusher
B2: 4 sets 12-15 reps Tricep Kickbacks
C1: 3 sets 10-12 reps Close Grip Dumbbell Bench Press (neutral grip)
C2: 3 sets 10-12 reps Standing Dumbbell Curls
C3: 3 sets 12-15 reps Cable Tricep Pushdown
C4: 3 sets 12-15 reps Concentration Curls
E1: 3 sets 12-15 reps Single Leg Calf Raise
E2: 3 sets 12-15 reps Calf Press

DAY 4
A1: 3 sets 8-10 reps Barbell Rollouts
A2: 3 sets 10-12 reps each side High to Low Medicine Ball Woodchoppers
A3: 3 sets 12-15 reps each side Twisting Swiss Ball Crunch w/ Knee Raise
25-30 Minutes of Interval Cardio

DAY 5
A1: 4 sets 12-15 reps Incline Bench Dumbbell Shrugs (face on bench)
A2: 4 sets 12-15 reps Seated Arnold Press
B1: 3 sets 2 drops to failure Seated Side Lateral Raises (drop set)
C1: 3 sets 12-15 reps Front Squat
C2: 3 sets 10-12 reps Leg Extension (7 count negatives)
D1: 3 sets 12-15 reps Walking Lunges
D2: 3 sets 10-12 reps Lying Leg Curls (7 count negatives)

DAY 6
A1: 3 sets 12-15 reps each side Side Cable Twist
A2: 3 sets 10-12 reps Overhead Squats
B1: 3 sets 10-12 reps Swiss Ball Crunch
B2: 3 sets 12-15 reps Knee Ins
25-30 Minutes of Interval Cardio

DAY 7
REST