Summer training plan

Is a summer training plan necessary? But I've been training all year! Well yes, it's good not to lose the good habits that have gotten you where you are to maintain results.

Furthermore, whether you're going on vacation, to a hotel (most of which have a basic gym), or if you have some small equipment at home, this summer training plan can help you work your entire body comprehensively.

This is just an example; repetitions can vary, and so can the weight load. Both men and women can take good note of this plan. We hope you like it!

Weekly training plan:

• Day 1: Legs, shoulders, and calves
• Day 2: Chest, triceps, and abs
• Day 3: Back, biceps, and abs

• Cardio: 30 minutes 3 times a week after weights or separately, either fasted or at another time of day.
• You can do 5 minutes of gentle warm-up at the beginning.
• Perform a warm-up with weights before starting any muscle group.
• Even if you're short on time, try to stretch at the end or between sets.
• Maintain intensity in your exercises; you don't need to count rest seconds, but make sure you feel recovered for the next set.
• Drink only water during your workout.

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DAY 1

Legs:

• Deadlift: 3 x 12
• Squats: 4 x 10
• Lunges: 3 x 15 (per leg)

Shoulders:

• Dumbbell lateral raises: 12 – 10 – 8 – 12
• Dumbbell press: 12 – 10 – 8 – 12
• Dumbbell front raises or preferably with a plate: 4 x 10
• Dumbbell rear raises: 3 x 15

Calves:

• Standing calf raises: 5 x 12 (holding two dumbbells and if possible with the balls of your feet on a step)

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DAY 2

Chest:

• Flat dumbbell or barbell press: 12 – 10 – 8 – 8
• Flat dumbbell flyes: 3 x 12
• Incline dumbbell or barbell press: 12 – 10 – 8 – 8
• Incline dumbbell flyes: 3 x 12

Triceps:

• Dumbbell or barbell French press: 3 x 12
• Triceps kickbacks: 4 x 15

Abs:

• Upper torso raises: 4 x 25
• Hanging knee raises: 3 x 15

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DAY 3

Back:

• Dumbbell row: 4 x 10
• Pull-ups: 10 – 10 – 8 – 8
• Barbell bent-over row: 3 x 12
• Lower back extensions: 4 x 15

Biceps:

• Alternating seated dumbbell curls: 4 x 10
• Barbell curls: 12 – 10 – 8 – 12

Abs:

• Upper torso raises: 4 x 25
• Hanging knee raises: 25 – 20 – 15 – 25

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To achieve better results with this summer training plan, we recommend supplementing with protein. Most experts recommend taking the necessary protein in two doses:

• the first dose, approximately one hour before starting the workout
• the second dose, immediately after the workout. This second dose aims to help repair muscle damage and support the growth of new muscle tissue.

That's why we recommend Premium Whey, as it is a healthy protein with excellent assimilation, essential for all athletes, both endurance and strength, and for all those who maintain a healthy and balanced diet.