Training – Weight Training

Summer Beach-Body Muscle Program

Remember to consult your doctor before starting any diet and exercise plan.

6-Week Muscle Program to Look your Best this Summer

As the nicer weather approaches, the beach and pool party invitations will start coming in. This is the perfect opportunity to show off all of your hard work and be proud of what you’ve accomplished in the off-season. But you don’t want to get caught out of shape the week before your first unveiling of the summer. In order for you to avoid a possible embarrassment and look your very best this summer, you will need to have a solid plan in place. The following 6-week program highlights the diet, supplement and training program you should follow to look your best this summer.


Meal Plan:

2 capsules of HYDROXYCUT HARDCORE® ELITE (30-60 minutes before meal)

Meal 1 Other Options
- egg white omelet with spinach
- 3 strips of turkey bacon
- ⅔ cup oatmeal
 - 100g ground turkey
- 2 slices of ezekiel toast
 

2 capsules of HYDROXYCUT HARDCORE® ELITE (30-60 minutes before meal)

Meal 2
- 6 oz. roasted chicken breast
(boneless/skinless)
- 6 oz. brown rice
- 1 cup veggies 		- turkey breast
 
 
 
Meal 3
- 4.5 oz. roasted chicken breast
(boneless/skinless)
- 1 cup veggies
 - 200g sweet potato
 
 
Meal 4 (Post-Workout)
- 2 cups milk
- 2 scoops NITRO-TECH®
- 1 banana


Meal 5
- 6 oz. roasted chicken breast
(boneless/skinless)
- 1 cup veggies 		- 6 oz. grilled beef

 
Meal 6
- 1 cup Greek yogurt or cottage cheese
 - 10 oz. walnuts with ½ cup Greek yogurt

  • Trainer’s Tips:

  • • Do not eat if you are not hungry
  • • You are allowed one cheat meal per week
  • • Drink a minimum of 2-3 L of water a day
  • • Use sugar-free hot sauce to flavor your meat
  • • Add cinnamon or spices to increase flavor

Training Program

  • • Monday: Chest + 30 min. cardio
  • • Tuesday: Back + 30 min. cardio
  • • Wednesday: Abs/calves + 30 min. cardio
  • • Thursday: Shoulders + 30 min. cardio
  • • Friday: Arms + 30 min. cardio
  • • Saturday: Legs
  • • Sunday: Rest
Day 1 (Monday) - Chest
Incline Dumbbell Press 3 sets 8-12 reps
Flat Dumbbell Press 3 sets 8-12 reps
Decline Dumbbell Press 3 sets 8-12 reps
Low Incline Dumbbell Fly 3 sets 8-12 reps
Cardio 30 min.
Day 2 (Tuesday) - Back
Weighted Chin-Up 3 sets 8-12 reps
T-Bar or Corner Rows 3 sets 8-12 reps
One-Arm Underhand
Hammer Pulldown 		3 sets 8-12 reps
Overhand Barbell Rows
(to lower chest) 		3 sets 8-12 reps
Deadlifts 3 sets 6-8 reps
Cardio 30 min.
Day 3 (Wednesday) - Abs & Calves
Upright Chair Leg Raises 4 sets 25 reps
Machine Crunches 4 sets 15-25 reps
Bench V-Ups 4 sets 25 reps
Plank 4 sets 60 seconds
Standing Calf Raises 4 sets 15-25 reps
Leg Press Calf Raises 4 sets 15-25 reps
Seated Calf Raises 4 sets 15-25 reps
Cardio 30 min.
Day 4 (Thursday) – Shoulders
Dumbbell Shoulder Press 3 sets 8-12 reps
One-Arm Dumbbell Laterals 3 sets 8-12 reps
Seated Rear Delt Laterals 3 sets 8-12 reps
Smith Machine Rear Shrugs 3 sets 8-12 reps
Cardio 30 min.
Day 5 (Friday) - Arms
Ez-Bar Biceps Curls 3 sets 8-12 reps
Decline Ez-Bar Triceps Extensions 3 sets 8-12 reps
Incline Dumbbell Curls 3 sets 8-12 reps
Incline Dumbbell Extensions 3 sets 8-12 reps
Concentration Curls 2 sets 8-12 reps
Dumbbell Kickbacks 2 sets 8-12 reps
Cardio 30 min.
Day 6 (Saturday) - Legs
Leg Extensions (warm up) 2 sets 20 reps
Barbell Squat 3 sets 8-12 reps
One-Leg Press 3 sets 8-12 reps
Lying Leg Curls 3 sets 8-12 reps
Smith Machine Lunges
(each leg individually) 		3 sets 8-12 reps

  • Trainer’s Notes:

  • • Sets/Reps: 3-4 sets of 8-12 (+/- 2) with same weight
  • • Rest Between Sets: 60 seconds
  • • Tempo: Slow and controlled with continuous tension
  • • Cardio: Interval training

Supplement Stack

  • Nano Vapor:
  • - Mix 2-3 scoops with cold water 30 minutes before workouts
  • - Immediate energy
  • - Increased focus and strength
  • - Best muscle pump possible
  • Nitro-Tech:
  • - Mix 1-2 scoops, depending on your protein needs, with 6-12 oz. of water or milk after your workout   and between major meals.
  • - Builds muscle
  • - Delivers a mega-dose of BCAAs
  • - Helps with recovery

You now have the tools that you need to look your best this summer. Do your best to avoid temptation and stay as strict as possible. Once a week you are allowed a cheat meal so reward yourself for good behavior, and be patient - the results will come.