8 Week Pre-Summer Body Workout Plan

Workout Plan

We will be training two days on and one day off. We will doing cardio twice a day with a mix of running, biking, and plyometrics to stay lean and boost the metabolism. I measure the intensity of running on a scale 1-10. On pushups, dips and crunches, go hard until your fatigued.

Run 20mins (5) 4 x 400 IW Rest 5 x 400 IW Run 20mins (7) Rest Run 30mins (6)
Chest and Triceps Biceps and Abs Rest Legs and Abs Back and shoulders Rest Pushups
Plyometrics Bike 30mins (5) Rest Plyometrics Bike 15mins (8) Rest Plyometrics

Alternate from A to B workouts each week. Fill free to sub in different exercises if they target the specific muscle we are working that day. To prevent a plateau we will be changing the sets, weight, and reps week to week as well.

Week 1 & 5: 8 reps, 4 sets (Muscle Mass)
Week 2 & 6: 12-15 reps, 4 sets (Definition)
Week 3 & 7: 5 reps, 5 sets (Power) Go heavy
Week 4 & 8: 12 reps, 3 sets


A. Chest/Tri Workout B. Chest/Tri Workout
  • Dumbbell Incline Press
  • Dumbbell Fly
  • Triceps Pull Downs
  • Dips
  • Dumbbell Flat press
  • Cable Crossovers
  • Incline Fly’s
  • Triceps Kickback
  • Overhead Triceps Extensions
A. Biceps/Abs B. Biceps/Abs
  • Dumbbell Preacher Curls
  • Hammer Curls
  • Crunches
  • Air Bike
  • Dumbbell Curls
  • Concentration Curls
  • Seated Row
  • Plank
A. Legs/Abs B. Legs/Abs
  • Dumbbell Squats
  • Arnold Press
  • Dumbbell Shrugs
  • Bent Over Barbell Rows
  • Machine Leg Press
  • Leg Extension
  • Leg Curl
  • Crunches
A. Back/Shoulders B. Back/Shoulders
  • Dumbbell Lateral Raise
  • Arnold Press
  • Dumbbell Shrugs
  • Bent Over Barbell Rows
  • Overhead Shoulder Press
  • Dumbbell Power Clean
  • One Arm Row
  • Lat Pulldown