Are your abs ready for summer yet? Hmm, maybe not as much as you’d like? I’m in the same boat. Unlike last year, this year poses some challenges as getting into beach-body shape takes quite a bit of commitment. Today, I reveal to you my muscle maintenance routine and a secret tweak to my weekly workout schedule that will burn that fat, baby.
Last year, I did the Spartacus workout. The Spartacus workout was released in Men’s Health magazine and is a cardio intensive, resistance training routine. Then they released the Spartacus 2.0 workout. I did both. I really enjoyed it too as they were intense and required minimal equipment. You can check out my results from that journey here.
This year, however, my workout routine has been split up into 3 separate days, with 3 very different workouts. I go into more detail in my previous post. Essentially, I have 3 workout days – weight training day, boxing training day and a power training day. I posted my power training workout here.
Today, I reveal my routine for my weight training day. I only do this one once a week, and I would say it’s not for beginners. Because it hits the entire body, it’s also a fairly long session (for me, at least), about an hour and 15 minutes. The exercises are done in supersets, which helps keep the intensity high. For example, you do exercise A1 and A2 (without rest in between) – that’s one set - rest for 1 minute, and do A1/A2 again – that’s the second set - rest for 1 minute, and so on.
I would do about 6 sets of 6-10 reps, 1-2 minute rests between sets, and on the 6th set, I’ll do a drop set of a different exercise that hits the same body part. (a drop set is where you hammer out reps with a weight, then immediately, hammer out another set of reps using lighter weight, then immediately hammer out another set of reps with even lighter weights – there is no rest as you transition to the lighter weight).
A1: Dumbbell chest fly – drop set on last set: elevated pushups/regular pushups
A2: Wide grip dumbbell row – drop set on last set: lat pull down
B1: Dumbbell shoulder press– drop set on last set: side lat raise
B2: Dumbbell Bulgarian squat– drop set on last set: reverse fly
C1: Deadlift – drop set on last set: body weight deep squat to failure
D1: Bicep curls – drop set on last set: hammer curls
D2: Skull crushers – drop set on last set: tricep extensions
For D1 and D2, I only do four sets of these.
As you may notice, this program is tailored to my own body. Some may like to substitute the chest fly with bench press. I’ve chosen to focus more on the chest fly as I feel that’s what I need to improve on that. I didn’t include too many leg exercises as my thighs are quite big already (plus I do more leg stuff on my other days as well).
As for a secret twist to turbocharge results - I’ve “sprinkled” in 10 minutes of kettlebell swings 3 days of the week (on my off days). 10 minutes isn’t much in terms of investment, but it’ll add up to results by the end of the week and I’m also watching my diet more closely. People, it’s all about diet! With the summer weather arriving, incorporating more outdoor activities like walking outside or just hanging out with friends at the park, tossing the football around, will also help. (Thanking good friend and personal trainer, Steve McMinn for this tip.)
The workout plan may not appear to be that difficult, but I will tell you that I work up quite a good sweat. For some, once a week may not seem like enough, but remember that this program is meant to maintain muscle while you shed fat to reveal the abs and has a body-building element to it, yet is not recommended for beginners due to the high volume of reps. Enjoy and happy training!