fitness in a flash

Shape Up: Be One Of The Big Boys of Summer

Joel Harrison - The Phoenix EffectThe bulking season is coming to an end, and soon it will be time to be lean for summer! It’s our last chance to put on some muscle before it will be time to shred. This can only mean one thing: Time to lift heavy and go hard!

Here is a program you can follow for six weeks to put on some weight and size in all the right places. Yes, you’re going to spend a little more time lifting. However, you’ll be spending less time doing cardio!! So lets get right down to it!!

Day 1: Chest

4 sets of 8 reps:

Bench Press

Incline Bench Press

Decline Hammer Strength Chest Press

3 sets of 12 reps:

Fly Machine

Dips (body weight with a dumbbell between thighs)

Hammer Dumbbell Chest Press on Flat Bench

Try to increase weight by 10 lbs. each set. You can stay at the same weight for sets 3 and 4.

Day 2: Back

4 sets of 8 reps:

Wide Grip Pull-ups

Bent Over Barbell row

4 sets of 12:

Cable Pulldown

Bent Over 1-arm Row with dumbbell

Dumbbell Shrugs

Close Grip Cable Row

To save time, superset two of the above exercises together, resting only after completing a set of two exercises back to back. Give yourself 2-3 minutes rest time to recover.

Day 3: Shoulders

4 sets of 10:

Barbell Strict Press (Make sure you start with your elbows in front of your body before pushing up above your head to avoid injury)

Dumbbell Shoulder Abductions/Lateral Raises

Hammer Strength Shoulder Press

4 sets of 12:

Cable Shoulder External Rotation

Cable Rope High Pull

Plate Front Raise

Day 4: Arms

4 sets of 8:

Standing Wide Grip E-Z Bar Bicep Curl

Standing Cable Tricep Pushdown

Flat Bench Tricep Narrow Grip Press

Dumbbell Hammer Alternating Bicep Curls

Standing Narrow Grip E-Z Bar Bicep Curl

Tricep Rope Cable Pulldown

Bicep Rope Cable Curl

Tricep dumbbell Bent Over Kickback

Superset these bicep/tricep exercises to work opposing muscles for serious gun gains!

Day 5: Legs

4 sets of 12:



Bulgarian Split Squats (1 leg at a time)

Quad Leg Extension Machine

Hamstring Curl Machine

Glute Cable Kickback

4 sets of 15:

Calf Raise Standing Machine

Seated Calf Raise Machine

joel-studio-logoThis intense split routine will work each muscle group and tear the muscle fibers in order to produce growth in the muscle. Allowing enough time to recover fully while you work other muscle groups will let you be ready to lift hard again the next time you hit each muscle! Give yourself 1-2 days rest after your leg day to give your whole body a break. Be sure to eat plenty of good protein and don’t be afraid of carbs at this time! They will help your muscles grow and the bigger muscles will help you burn away fat when the time comes to shred any extra fat so that your new huge muscles pop!

The Phoenix Effecta metabolic bootcamp that gets you in shape fast, is offered exclusively at Mansion Fitness, 7914 Santa Monica Blvd., West Hollywood.