The Summer Workout For Strength

By Jeff Keller 

Phase 1: Conditioning phase

Monday: Bench Press 3x10, dumbbell incline press, 3x15, chest flies 2x15-20, dips 3x failure
Tuesday: cardio day - choose your favorite exercise (running, basketball, tennis, swimming) and perform for 30 minutes
Wednesday: Off day
Thursday: Barbell reverse grip rows 3x10, pullups 3x failure, dumbell rows 3x15, reverse pushups 3x10
Friday; Squats 3x10, romanian deadlift 3x15, lunges 3x 10 (each leg)
Saturday: 30 minutes cardio
Sunday: Off day

This will be your first week of conditioning. This phase will guarantee that your muscles will be able to perform over the long run. This workout is 5 days a week, due to the incorporation of the cardio. Also, the secondary exercises feature a higher rep range and a short rest time. This will make you very tired, but it will greatly improve your conditioning. This phase is dedicated towards keeping your strength up, while at the same time shedding some body fat for the summer. The next phase is the bodybuilding phase.

Phase 2: Bodybuilding

Monday: Military press 3x10, close grip incline bench 3x5, tricep pull downs 3x10, close grip pushups 3x failure
Tuesday: Lat pulldown 3x10, seated rows 3x8, dumbell rows 3x8, seated bicep curls 2x8 (each arm), standing bicep curls 2x8 (each arm)
Wednesday: Off Day
Thursday: Squats 3x10, lunges 3x8 (each leg), leg extensions 2x failure
Friday: Off Day
Saturday: Romanian deadlift 3x8, hamstring curls 2x failure, step up lunges 3x8 (each leg)
Sunday: Off Day

This phase will help to tone your body during the summertime. This phase only consists of working out 4 days a week rather than 5, like the last phase. The reason for this is that this is a muscle building phase. You are trying to build muscle, so you are going to be needing more rest time. However, depending on how much muscle you have, you have the option of doing cardio on your off days also. It all depends on what your specific goals are. This phase will help you pack on muscle and it will help define your body. The final phase is the power phase and this phase will make you stronger and more explosive

Phase 3: Power

Monday: Speed squats 5x3 (use 50% of one rep max), box jumps 5x3, lunges 3x8
Tuesday: Off
Wednesday: Military Press 5x5, speed bench 10x2 (50-70% one rep max), clapping push ups
Thursday: Barbell rows (regular grip) 5x5, weighted pull ups 3x2 followed by body weight pull ups 2x failure, dumbbell rows (work on explosiveness) 3x6
Friday: Off
Saturday: Sprints 10x1, box jumps 5x5, broad jump 3x3, depth jump 3x3

Phase 1: Conditioning phase
Monday: Bench Press 3x10, dumbbell incline press, 3x15, chest flies 2x15-20, dips 3x failure
Tuesday: cardio day - choose your favorite exercise (running, basketball, tennis, swimming) and perform for 30 minutes
Wednesday: Off day
Thursday: Barbell reverse grip rows 3x10, pullups 3x failure, dumbell rows 3x15, reverse pushups 3x10
Friday; Squats 3x10, romanian deadlift 3x15, lunges 3x 10 (each leg)
Saturday: 30 minutes cardio
Sunday: Off day
This will be your first week of conditioning. This phase will guarantee that your muscles will be able to perform over the long run. This workout is 5 days a week, due to the incorporation of the cardio. Also, the secondary exercises feature a higher rep range and a short rest time. This will make you very tired, but it will greatly improve your conditioning. This phase is dedicated towards keeping your strength up, while at the same time shedding some body fat for the summer. The next phase is the bodybuilding phase.
Phase 2: Bodybuilding
Monday: Military press 3x10, close grip incline bench 3x5, tricep pull downs 3x10, close grip pushups 3x failure
Tuesday: Lat pulldown 3x10, seated rows 3x8, dumbell rows 3x8, seated bicep curls 2x8 (each arm), standing bicep curls 2x8 (each arm)
Wednesday: Off Day
Thursday: Squats 3x10, lunges 3x8 (each leg), leg extensions 2x failure
Friday: Off Day
Saturday: Romanian deadlift 3x8, hamstring curls 2x failure, step up lunges 3x8 (each leg)
Sunday: Off Day
This phase will help to tone your body during the summertime. This phase only consists of working out 4 days a week rather than 5, like the last phase. The reason for this is that this is a muscle building phase. You are trying to build muscle, so you are going to be needing more rest time. However, depending on how much muscle you have, you have the option of doing cardio on your off days also. It all depends on what your specific goals are. This phase will help you pack on muscle and it will help define your body. The final phase is the power phase and this phase will make you stronger and more explosive
Phase 3: Power
Monday: Speed squats 5x3 (use 50% of one rep max), box jumps 5x3, lunges 3x8
Tuesday: Off
Wednesday: Military Press 5x5, speed bench 10x2 (50-70% one rep max), clapping push ups
Thursday: Barbell rows (regular grip) 5x5, weighted pull ups 3x2 followed by body weight pull ups 2x failure, dumbbell rows (work on explosiveness) 3x6
Friday: Off
Saturday: Sprints 10x1, box jumps 5x5, broad jump 3x3, depth jump 3x3


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