THE 4-WEEK SUMMER BODY WORKOUT: FEATURING ICIW MEN


Lads, they say a summer body is built in winter. However, it’s mid-August now and it seems like only yesterday we were munching down on mince pies. So is there a quick-fix to get us all looking like beach gods before that all important summer vacay?! We think there could well be…

Put simply, it’s going to be hard work. But one month of hell will buy you one week of heaven. The summer body workout regime is split between heavy metal and high-intensity metabolism-boosting exercises. Perform the weights workout twice a week, with at least two days between each session, and the same for the circuit workout. For both, the harder you work, the better the results. Remember, you’re training against the clock.

DEADLIFTS

What: Perform four sets of five reps, with 60 seconds rest in between.

How: Stand with a barbell on the floor, in front of your shins. Crouch down and grab the bar with both hands, keeping your weight on your heels. Drive up to standing, pause, then lower.

BENCH PRESS

What: Perform four sets of 10 reps, with 60 seconds rest in between.

How: Lie down on the bench press and grab the bar with a shoulder-width grip. Lower it, squeezing your shoulder blades together, until the bar brushes your nipples. Drive it up using your chest – make sure you don’t roll your shoulders forward. Pause, then repeat.

BULGARIAN SPLIT SQUAT

What: Perform four sets of 10 reps each leg, with 60 seconds rest in between.

How: Stand with a barbell on your shoulders, with your back to a bench. Step back with your right foot so your laces are resting on the bench. Squat down with your left leg until your back knee almost touches the floor, then drive back up through your heel. After all the reps, swap legs. That’s one set.

CABLE ROWS

What: Perform four sets of 10 reps, with 60 seconds rest in between.

How: The cable machine is known for facilitating some of the best shoulder exercises inside the iron paradise. Sit with the handles in front of you, arms straight. Pull the weight back, keeping your shoulders down and squeezing your shoulder blades together. Pause and return.

30 MINUTE CARDIO

Do your cardio after your weights workout. Shifting tin will have exhausted the carb stores in your muscles, so your body needs to burn fat for fuel. Whether you run, cycle or row, work at a pace that’s challenging but doesn’t leave you gasping for breath.

If you’re looking to kit yourself out for the gym then head over to ICIW and use code: TONYFLYNN25 at checkout for 25% off. Whether you're training CrossFit, building muscles or running tracks, their training clothes are perfect for you!

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