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Here is a great Mass Builder Workout to get your beach muscles ready for the summer!  This is a total body workout that not only isolates particular muscles, but also uses other muscle synergies and stabilizer muscle systems to maximize results, increase intensity, burn more calories, as well as being time efficient.  Follow the exercise sequence and instructions below; pictures are there to help you understand and utilize the proper form.  Get started today!

Weekly Schedule:  This is a 6 day a week program.

Day1:  Shoulders

Day 2: Back and Biceps

Day 3: 20 min Cardio

Day 4: Legs

Day 5: Chest and Triceps

Day 6: 20 min Cardio

Day 7: Rest

Shoulders

1) DUAL DUMBBELL STANDING REVERSE FLY'S WITH SUPINE GRIP.

(rest 90-120sec, sets 5-10, reps 8-12, pace 2up 1hold 2down)

STAND IN SHORT STOP STANCE WITH SPINE LONG.  HOLD DUMBBELLS DIRECTLY IN FRONT OF KNEE CAPS WITH PALMS FORWARD.  BRING DUMBBELLS OUT TO SIDES KEEPING PALMS UP AND PULL THROUGH LOWER SHOULDER BLADES, NOT USING YOUR TRAPS.

2) STANDING SINGLE DUMBBELL SHOULDER PRESS

(rest 90-120sec, sets 5-10, reps 8-12/arm, pace 1up 1down)

IN A STANDING POSITION PERFORM A SINGLE 1 ARM SHOULDER PRESS WITH DUMBBELL AS THIS WILL GIVE YOU MORE CORE WORK.  PALM CAN STAY EITHER FACING FRONT OR TO THE MIDLINE.

3) STANDING DUMBBELL SHOULDER SWINGS (LATERAL AND FRONT)

(rest 90-120sec, sets 5-10, reps 8-12/pairs, pace 1up 1down)

STANDING WITH 2 DUMBBELLS , PERFORM ALTERNATING LATERAL AND FRONT RAISES. KEEP POSTURE AND SHOULDER RETRACTION THROUGHOUT THE MOVEMENT.

4) SINGLE CABLE LATERAL RAISES

(rest 90-120sec, sets 5-10, reps 8-12/arm, pace 2up 2down)

SET SINGLE CABLE TO LOW POSITION.  WITH A TALL STANDING POSTURE, PERFORM SINGLE CABLE LATERAL RAISES.

Back and Biceps

1) TRX/SMITH MACHINE INVERTED PULL UPS

(rest 90-120sec, sets 5-10, reps 8-12, pace 2up 1hold 2down)

USING EITHER SUSPENSION STRAPS SYSTEM (TRX) OR SMITH MACHINE/SQUAT RACK, HANG INVERTED WITH A PRONATED (PALMS DOWN) GRIP AND KEEPING BODY COMPLETELY FLAT PERFORM PULL UPS. KEEP SHOULDER BLADES DOWN AND RETRACTED AND OUT OF UPPER TRAPS.

2) DUAL DB DEAD ROWS

(rest 90-120sec, sets 5-10, reps 8-12, pace 2up 1hold 2down)

STAND IN SHORT STOP STANCE WITH SPINE LONG. HOLD DUMBBELLS DIRECTLY IN FRONT OF KNEE CAPS WITH PALMS DOWN. ROW DBS BACK AND UP TO SIDES KEEPING PALMS DOWN. PULL THROUGH LOWER SHOULDER BLADES NOT UPPER TRAPS.

3) SMITH MACHINE FLOOR ASSIST PULL UPS

(rest 90-120sec, sets 5-10, reps 8-12, pace 2up 1hold 2down)

USE YOUR FEET TO SPOT YOU.  HOLD BAR ABOUT SHOULDER WIDTH, AND SQUAT DOWN.  KEEP CHEST HIGH AND PULL, KEEPING YOUR FEET ON THE GROUND.

4) STANDING SINGLE DUMBBELL CURL 666 ALTERNATE REGULAR AND HAMMER CURL FORM EACH WEEK

(rest 90-120sec, sets 2-3/arm, 6 reps 6 sets 6sec rest, pace 1up 1down)

Legs

1) BARBELL/DUMBBELL FRONT SQUATS

(rest 90-120sec, sets 5-10, reps 8-12, pace 3down 1up)

DUMBBELL - STAND WITH FEET SHOULDER WIDTH APART.  HOLD DB AT SHOULDERS IN FRONT OF YOU.  USE A BENCH TO SPOT YOU FOR PROPER FORM IF NEEDED.  PERFORM A SQUAT, KEEPING YOUR BUTT BACK AND HAVE A SMALL ARCH IN YOUR BACK.  USE YOUR GLUTES TO GE T YOU BACK UP.  USING THE BARBELL REST IT ON YOUR SHOULDERS AND KEEP YOUR ELBOWS HIGH.

2) BARBELL STATIC SPLIT SQUATS

(rest 90-120sec, sets 5-10, reps 8-12/leg, pace 2down 1up)

PUT BARBELL ON YOUR BACK.   HAVE ONE LEG IN FRONT OF THE OTHER.  PERFORM A SPLIT SQUAT.  THERE SHOULD BE 90 DEGREE BENDS IN BOTH KNEES ON THIS MOVEMENT.  STAND BACK UP AND FEEL THE MOVEMENT FROM YOUR HEEL AND GLUTE.

3) BARBELL MULTI-DIRECTION LUNGES

(rest 90-120sec, sets 5-10, 3 full circles)

HOLD BARBELL ON YOUR BACK.  START WITH YOUR RIGHT LEG.  STEP OUT INTO A LUNGE.  YOU SHOULD ALWAYS HAVE 90 DEGREE ANGLES WITH YOUR KNEES.  COME BACK TO STARTING.  WITH RIGHT LEG LUNGE 45 DEGREES TO YOUR RIGHT.  BACK TO STARTING.  SIDE LUNGE TO YOUR RIGHT.  BACK TO MIDDLE.  REVERSE 45 DEGREE LUNGE TO THE RIGHT.  BACK TO MIDDLE.  REVERSE LUNGE.

4) DUMBBELL BENCH STEP UPS

5)      (rest 90-120sec, sets 5-10, reps 8-12/leg)

HOLD DUMBBELLS AT YOUR SHOULDER HEIGHT.  KEEP FOOT FULLY ON BENCH. STEP UP.  SLOWLY LOWER YOURSELF BACK DOWN.  DO SAME LEG UNTIL FINISH SET, THEN SWITCH

Chest and Triceps

1) PUSH UPS HANDS ON SWISS BALL

(rest 90-120sec, sets 2, reps 8-12, 1down 1up)

MAKE SURE BALL IS SECURE (IF YOU HAVE NEVER DONE THIS, PUT BALL AGAINST WALL FOR STABILITY).  HAVE FEET A LITTLE FURTHER THAN SHOULDER WIDTH APART. PLACE HANDS ON BALL AND DO A PUSH UP

2) INCLINE DUAL/SINGLE DUMBBELL PRESS

(rest 90-120sec, sets 5-10, reps 8-12, 2down 2up)

1ST HALF OF SETS WITH 2 DUMBBELLS, SECOND HALF OF SET WITH 1 DB.  WITH BENCH SET ON INCLINE PERFORM DUMBBELL CHEST PRESS.  SQUEEZE CHEST AT TOP MOTION.  AFTER YOU FINISH THIS, PUT 1 DUMBBELL DOWN AND THEN PERFORM SAME MOVEMENT WITH JUST 1 ARM .  FINISH WITH THAT ARM AND THEN SWITCH ARMS

3) SINGLE ARM CABLE HORIZONTAL FLY

(rest 90-120sec, sets 5-10, reps 8-12/arm, 2out 2in)

SET CABLE TO HORIZONTAL POSITION.  STAND WITH LEFT LEG FORWARD, TAKE CABLE IN RIGHT HAND.  STAND UP TALL WITH YOUR "HEAD AGAINST THE HEADBOARD" AND PERFORM A SINGLE CABLE PUSH.  USE YOUR CORE TO HELP WITH THE MOVEMENT

4) MACHINE ASSISTED CHEST DIPS

(rest 90-120sec, sets 5-10, reps 8-12, 2down 2up)

ON A GRAVITRON MACHINE - SET THE BAR TO A WEIGHT THAT YOU CAN DO 8-12 REPS ON.  BEND YOUR KNEES AND STICK YOUR BUTT OUT.  KEEP YOUR CHEST HIGH.  SLOWLY LOWER YOUR BODY DOWN AND THEN ONCE AT THE BOTTOM, PRESS UP WITH YOUR CHEST KEEPING LEGS IN SAME POSITION

5) SINGLE DUMBBELL SKULL CRUSHERS 666

(rest 90-120sec, sets 2-3/arm, 6 reps 6 sets 6sec rest, pace 1up 1down)

ON A BENCH TAKE DUMBBELL IN ONE ARM.  HOLD DUMBBELL STRAIGHT ABOVE BODY.  BEND AT YOUR ELBOW AND BRING DUMBBELL DOWN BY YOUR EARS.  DO 6 REPS, REST 6 SECONDS, DO 6 MORE, FOR 6 TIMES, THEN SWITCH ARMS

Authors:  Billy Polson and Mike Clausen, Co-Owners of DIAKADI Body

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