Brandon Hendrickson's Ripped For Summer Workout
Posted by BEAST Sports on
Summer is almost here and everyone wants to look their best, so I'm excited to give to you my 4-week, "Ripped for Summer Workout." This is an intense plan, hitting a different bodypart each day for a total of five workouts per week. You can do them five days in a row (Monday-Friday, for example), using the weekend as rest days, or split up your rest days during the week (Monday-Wednesday, Thursday off, Friday-Saturday, Sunday off). That is up to you, but with the amount of volume below, make sure your diet and supplementation is on point as well. Two of my favorites are Beast Mode Candy Blast pre-workout, giving me great energy and pumps during my workout, and BCAA 2:1:1 (Tropical Breeze), which helps me in recovery from hard training sessions. Train hard and you'll get big results in 4 weeks. Day 1 - Delts Lateral raises - 4 sets heavy. Superset with 4 sets moderate weight, 10 reps each Barbell front raises - 6 sets of 12-15 reps Two handed rope front raises - 4 sets of 10-12 reps Dumbbell front raises - 4 sets of 10-12 reps Upright rows - 4 sets of 12-15 Arnold presses - 4 sets of 12-15 Dumbbell shoulder press - 4 sets of 12-15 Above head rope pulls super set with face pulls - 4 sets of 12 for each Day 2 - Arms Preacher dumbbell curls - 5 sets of 12 Preacher barbell curls - 5 sets of 12 Tricep V bar pushdown - 5 sets of 15 Skull crushers - 5 sets 15 Seated incline dumbbell curls - 4 sets of 15 Straight bar cable pushdowns - 4 sets of 15 Day 3 - Back Lat pull-downs - 6 sets of 12 Over the head face pulls - 6 sets of 12 Face pulls - 6 sets of 12 V-bar pull downs high on chest - 6 sets of 12 V-bar pull downs below chest - 6 sets of 12 Reverse handle lat pulldown (palms facing you) - 6 sets of 12 Behind the back shrugs - 3 sets of 12 Day 4 - Chest Barbell incline bench - 5 sets of 10-12 Dumbbell incline - 5 sets of 10-12 Low cable flys - 6 sets of 12-15 reps Incline flys - 4 sets of 12-15 reps EZ-curl bar underhand raises - 4 sets of 12-15 reps Day 5 - Legs Single leg quad extension - 6 sets of 15 Hamstring curl - 6 sets of 15 Squat - 5 sets of 15, 15, 12, 12, 8. The last set will be the heaviest Leg press - Start with heaviest weight..10-12 sets, strip a plate off each set This is an intense training split with a lot of volume, but if you put in the work the results will come. Repeat this for four weeks, some added cardio and a good diet, and you can be looking your best when summer arrives. The key will be pushing yourself with these workouts over the next four weeks. Each week, try to do more weight or shorten rest periods. Keep challenging yourself, stay focused and intense and you'll be impressed with where you are in four short weeks. [caption id="attachment_11518" align="alignleft" width="300"] Beast Mode Candy Blast[/caption] --- Beast Sports' vast selection of products can help you get that ripped summer body as well. From stacks to individual items, they are products that help you get closer to your goal. Plus, we have a great offer going on to help you take that next step in getting that summer body. We're offering you 30% off when you spend $50, plus you get a Beast Drawstring Gym Bag for FREE! Just enter the code "BEASTBAG" at checkout and the huge savings and free item is yours. Work hard, train like a Beast and get that summer body you want.