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Transform Your Physique For Summer With 8-Week Total-Body Training!

Up until now you've probably been training for size and strength … It is time for your training program to do a 180 ... Blast into summer with this incredible total body 8-week training program. Here’s what you need to do!

By: MuscleTech

Article Summary:
  • Total-Body Training is an old-school method, and no "walk in the park."
  • Each workout consists of 4 compound and 2 single-joint movements.
  • This program contains 3 training sessions within a 7-day time-frame.
  • It's that time of year again - the gyms are packed, the tanning beds are all booked up and you realize that you only have a short amount of time to get your body ready for the beach. Summertime is almost here and you will no longer be able to hide underneath layers of clothing.

    Up until now you've probably been training for size and strength gains as most trainers do during the cold season. It's time for your training program to do a 180 and get back to an old-school method of training that has been proven to produce results - Total-Body Training.

    Total-Body Training
    + Click To Enlarge.
    It's Time For Your Training Program To Do A 180.

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    Total-Body Training
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    To get the most out of total body training you're going to have to work. The workouts may be short, the sets and reps will be limited and you'll have a long time to recover between training sessions, but this is no "walk in the park" training program.

    Compound and single-joint exercises are the name of the game. Here's the list:

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    arrow Compound Movements:
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    + Click To Enlarge.
    Barbell Back Squat.
    Video: Windows Media - Real Player


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    Barbell Flat Bench Press.
    Video: Windows Media - Real Player


    + Click To Enlarge.
    Barbell Bent Over Row.
    Video: Windows Media - Real Player

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    arrow Single-Joint Movements:
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    + Click To Enlarge.
    Barbell Curl.
    Video: Windows Media - Real Player


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    Dumbbell Side Raises.
    Video: Windows Media - MPEG - Video iPod

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    arrow Ground Rules:
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    1. Each week you will train three days and rest four days with a minimum of 48 hours to recover between workouts.
    2. Every major muscle group must be trained three times each week.
    3. Intensity level must be high to keep the training session as short as possible.
    4. Increase the load every week.
    5. No two workouts should ever be the same.
    6. Each workout must consist of four compound movements and two single-joint movements.

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    How It's Done
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    Each training session will consist of four compound movements and two single-joint movements that you will choose from the list. Make sure to change up the exercises from workout to workout so that no two days are ever exactly the same.

    RELATED ARTICLE
    What Is The Best All Compound Workout? What Is The Best All Compound Workout?
    Compound movements build the most muscle. Not only that, but they increase strength the fastest. And of course, they are brutal!
    [ Click here to learn more. ]

    This program is designed to contain three training sessions within a 7-day time-frame. Each workout has a designated number of sets and reps per exercise to be performed each workout:

    Workout 1 Workout 2 Workout 3
    3 Sets 4 Sets 2 sets
    5 Reps 8 Reps 15 Reps

    The exact same sets and reps scheme will be repeated each week for eight weeks, and each week you should be increasing the load being lifted by 1-2 percent. Rest times between sets should not exceed 90 seconds.

    Total-Body Training Total-Body Training
    + Click To Enlarge.
    To Get The Most Out Of Total Body Training
    You're Going To Have To Work.

    Below is an example of how the workouts are structured.

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    arrow Example Workout 1 - Sets: 3 - Reps: 5
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    Conclusion
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    There it is - the total body 8-week training program. When performed according to the parameters outlined above your body will make a drastic transformation while leaving you an ample amount of free time to recover and enjoy the summer.

    RELATED ARTICLE
    Get Ready For Summer Super Feature! Get Ready For Summer Super Feature!
    Start early so you'll have enough time to get into rock-solid, beach-ready shape for some great summer fun and sunshine!
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    Transform Your Physique For Summer With 8-Week Total-Body Training!

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