Men's Fitness Online

Summer is coming! Get leaner and more muscular for the beach season. No time like the present, summer will be here before you know it.

For many people there are two types of workout: muscle-building sessions and fat-burning sessions. We’ve got good news for those people — you can  do both at once, saving you time and putting you on the fast track to a body you’ll be happy to take to the beach. True, it requires you to push yourself hard. But there’s no special secret to it — you just have to do the right moves in the right way, and that’s what this month’s workout is all about.

Each of the three weekly sessions begins with a big muscle-building move to help flood your body with growth hormones, followed by four more moves back to back. You rest only after the final exercise, and even then the rest is brief before you launch back into the circuit. In this way, you break down the maximum amount of muscle fibres, for bigger muscles, while also keeping your heart rate high to burn fat.

 

What you do

Monday Chest and back

 

 

 

Wednesday Legs and shoulders

 

 

 

Friday Arms

 

 

Summer Plan: How to do it

Timing Workouts should take about 30 minutes, including the warm-up.

Warm-up Spend five minutes doing bodyweight moves such as push-ups, squats and lunges.

Weight Choose a weight that allows you to complete all your reps, but no more.

Tempo Take one second to lift the weight, pause, then take three seconds to lower it.

Click here for Strong For Summer Workout