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Summer Natural Bodybuilding Workouts – More Short Natural Bodybuilding Workouts That You Can Use to Shape Up Over The Summer

In this natural bodybuilding workout article I share a couple of natural bodybuilding workouts that you can use to shape up over the summer.

Summer Bodybuilding Workouts – More Short Bodybuilding Workouts That You Can Use to Shape Up Over The Summer

Gain Muscle and Get Lean Using These Short Summer Bodybuilding Workouts

As many of us tend to take vacation during the Summer we still want to make the quickest bodybuilding progress possible without sacrificing our whole day at the gym. Since I get so many emails asking me to provide more short but effective bodybuilding workouts, I decided to share with you more workouts that will give you the results you are looking for while allowing you to profit from the sun as well. I have recently used these workouts with great success so I know that you can benefit from them as well!

Bodybuilding Workout Notes

  1. Workout Frequency: Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. That leaves Thursdays and Sundays always off. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends.
  2. Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible.

 

Short Bodybuilding Workout #1

Day 1

Chest

Superset:

Incline Dumbbell Flyes 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds

Incline Bench Press (Using The Same Weight as for Dumbbell Flyes) 3 sets to failure, Rest: 60 seconds

Barbell Bench Press 3 sets of 10-12 reps, Rest: 60 seconds

Biceps

Tri-set:

Reverse EZ Curls 3 sets of 12-15 reps, Rest: 0 seconds

Wide Grip EZ Curls (Using the same weight as the reverse EZ Curls) 3 sets to failure, Rest: 0 seconds

Close Grip EZ Curls (Using the same weight as the reverse EZ Curls) 3 sets to failure, Rest: 60 seconds

Triceps

Tri-set:

Lying E-Z Triceps Extensions 3 sets of 12-15 reps, Rest: 0 seconds

Close Grip E-Z Bench Press (Using the same weight as the Lying EZ Triceps Extensions) 3 sets to failure, Rest: 0 seconds

Triceps Dips 3 sets to failure (Use bodyweight), Rest: 60 seconds

Day 2

Thighs

Superset

Squats (Medium Stance) 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds

Squats (Wide Stance) (Using The Same Weight as for Dumbbell Flyes) 3 sets to failure, Rest: 60 seconds

Leg Extensions 3 sets of 12-15 reps, Rest: 60 seconds

Hamstrings

Superset:

Lying Leg Curls 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds

Walking Lunges 3 sets to failure (per leg), Rest: 60 seconds

Calves

One Legged Calf Press 6 sets of 15-20 reps

Note: Start with a weight that you can do for 15-20 repetitions and alternate back and forth between legs without rest. Perform all 6 sets with the same weight that you started with even if you cannot do all of the repetitions you could do on the first set.

Day 3:

Back

Superset

Wide Grip Pull-Up To Front 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds

Close Reverse Grip Chins (Using The Same Weight as for the Wide Grip Pull-Ups to Front) 3 sets to failure, Rest: 60 seconds

Two-Arm Dumbbell Rows 3 sets of 12-15 reps, Rest: 60 seconds

Shoulders

Superset

Bent Over Lateral Raises 3 sets of 10-12 reps (increase weight on each set), Rest: 0 seconds

Dumbbell Shoulder Presses 3 sets of 10-12 reps, Rest: 60 seconds

Lateral Raises 3 sets of 10-12 reps, Rest: 60 seconds

Abs

Tri-set

Bicycle Crunches 3 sets of 15-25 reps, Rest 0 sec

Crunches 3 sets of 15-25 reps, Rest 0 sec

Lying Leg Raises 3 sets of 15-25 reps, Rest 60 sec

 

Short Bodybuilding Workout #2

Day 1

Chest

Superset:

Incline Bench Press 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds

Chest Dips 3 sets to failure, Rest: 60 seconds

Flat Dumbbell Bench Press 3 sets of 10-12 reps, Rest: 60 seconds

Biceps

Tri-set:

Reverse Preacher EZ Curls 3 sets of 12-15 reps, Rest: 0 seconds

Wide Grip Preacher EZ Curls (Using the same weight as the reverse EZ Curls) 3 sets to failure, Rest: 0 seconds

Close Grip Preacher EZ Curls (Using the same weight as the reverse EZ Curls) 3 sets to failure, Rest: 60 seconds

Triceps

Tri-set:

Triceps Pushdowns 3 sets of 12-15 reps, Rest: 0 seconds

Rope Pushdowns 3 sets of 12-15 reps, Rest: 0 seconds

Overhead Dumbbell Triceps Extensions 3 sets of 10-12 reps, Rest: 60 seconds

Day 2

Thighs

Superset

Leg Press (Medium Stance) 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds

Leg Press (Wide Stance) (Using The Same Weight as for Dumbbell Flyes) 3 sets to failure, Rest: 60 seconds

Squats 3 sets of 12-15 reps, Rest: 60 seconds

Hamstrings

Superset:

Seated Leg Curls 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds

Walking Lunges 3 sets to failure (per leg), Rest: 60 seconds

Calves

Calf Press 6 sets of 15-20 reps

Note: Start with a weight that you can do for 15-20 repetitions and rest 30 seconds between sets. Perform all 6 sets with the same weight that you started with even if you cannot do all of the repetitions you could do on the first set.

Day 3:

Back

Superset

T-Bar Rows 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds

T-Bar Rows Using a Reverse Grip (Using The Same Weight as for the Wide Grip Pull-Ups to Front) 3 sets to failure, Rest: 60 seconds

Wide Grip Pull-ups to Front 3 sets of 12-15 reps, Rest: 60 seconds

Shoulders

Superset

Rear Delt Machine 3 sets of 10-12 reps (increase weight on each set), Rest: 0 seconds

Military Press 3 sets of 10-12 reps, Rest: 60 seconds

Dumbbell Upright Rows 3 sets of 10-12 reps, Rest: 60 seconds

Abs

Tri-set

Twisting Crunches on Exercise Ball 3 sets of 15-25 reps, Rest 0 seconds

Crunches on Exercise Ball 3 sets of 15-25 reps, Rest 0 seconds

Knee-Ins 3 sets of 15-25 reps, Rest 60 seconds

 

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1 Comments

  1. I like that workout you suggest.

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