What Is Your Summertime Workout?

What is your summertime workout? With the arrival of summer comes the beach, the water, a change in the workout routine, etc. Our forum members share some great routines and suggestions for getting into the best summer shape. Check it out!

TOPIC: What Is Your Summertime Workout?

The Question:

With the arrival of summer comes the beach, the water, hot weather, some vacation time and a seasonal change in the workout routine.

What is your summertime workout? Be specific.

Will your cardio be any different?

What type of impact does summer have on your workouts?

Do you usually follow a different routine each summer or are they similar each year?

Show off your knowledge to the world!

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1st Place - RC26
What Is Your Summertime Workout? Contact This Author Here.

With the arrival of summer comes the beach, the water, hot weather, some vacation time, and a seasonal change in the workout routine.

My summertime workout is simple, yet effective. The objective is to maintain a beach body look, while adding a slight bit of muscle. Just like most people, I want to enjoy the summertime. I'm not trying to add 15 pounds of muscle nor spend three plus hours lifting heavy poundages and eating a whole lot of food.

My workouts consist of both isolation and compound movements: Isolation - allows me to hit a particular muscle with full concentration and intensity. Compound - allows me to maintain my muscle mass and strength.

I prefer using a mixture of free weights, machines and cables, because each one has good benefits:

  • Free weights - allow me to maintain my muscle and strength levels.
  • Machines - allow me to isolate a particular muscle group without the risk of injury.
  • Cables - allow me to shape each muscle into perfection.


For each muscle group, I pick about three exercises that hit different parts of the muscle. Here are the exercises I use:




    Leg Extensions
    Isolates the quads and provides a mind blowing pump.

    Leg Press
    Works the quads, with assistance from the hamstrings.

    Barbell Squats
    Works the quads, along with the hamstrings, glutes and lower back.


    Romanian Deadlifts
    Works the hamstrings, along with the quads, glutes and lower back.

    Standing Leg Curls
    Works the hamstrings in isolation.

    Lying Leg Curls
    Isolates the hamstrings and creates a burning sensation.





Wrist Flexors:

Wrist Extensors:


Training Techniques

Every couple of days, I try to shock my muscles by using training techniques. My intensity increases when I use these, which helps me reach my goals faster.

Here are my favorite training techniques:

    Supersets - perform two exercises back to back with no rest in between. For example, a set of Alternate Dumbbell Curls followed by a set of Lying Triceps Extensions.

Super Set Video Guide:

    Drop Sets - perform a certain number of sets in a row without stopping while decreasing the weight each time.

Drop Set Video Guide:

    Partial Reps - after performing the maximum number of full reps keep going by doing half reps.

Partial Reps Video Guide:

    Rest-Pause - complete as many reps as possible, put the weight down for a few seconds, then try to complete additional reps.

Rest-Pause Video Guide:


    I perform three sets for each exercise. I get a superb pump and tremendous results with that number. Adding tons of sets to my workouts can be detrimental and lead to overtraining, so I tend to avoid it.


    Reps are kept in the 8-to-12 range for upper body, and 15-20 range for lower body, which is best for hypertrophy. Using high reps is good for endurance, and using low reps is good for mass. Now mix the two and you get the best out of both worlds.


    Rest periods between sets is about 90 seconds. I need to get a good pump running through my muscles, so I can't rest for too long. If I rest for less, then my next set would most likely suffer and I might lose the pump.



After my workouts, I take hot and cold showers to help my muscles recover from my workouts. This is especially good after my leg days because it decreases the soreness in my muscles.

The Workout

The Split:

  • Monday - Chest, Forearms
  • Tuesday - Back, Abs
  • Wednesday - Legs
  • Thursday - Shoulders, Abs
  • Friday - Arms
  • Saturday - Rest
  • Sunday - Rest

Monday - Chest, Forearms:

Body Part Exercise Sets Reps Rest
Upper Pecs Incline Barbell Bench Press 3 8-12 90 sec
Pecs Machine Bench Press 3 8-12 90 sec
Inner Pecs Cable Crossovers 3 8-12 90 sec
Wrist Flexors Palms-Up Barbell Wrist Curl Over A Bench 3 8-12 90 sec
superset with
Wrist Extensors Palms-Down Wrist Curl Over A Bench 3 8-12 90 sec

Tuesday - Back:

Body Part Exercise Sets Reps Rest
Lats Wide-Grip Lat Pulldowns 3 8-12 90 sec
Lats Straight Arm Pulldowns 3 8-12 90 sec
Lats Bent Over Barbell Rows 3 8-12 90 sec
Lower Back Smith Machine Stiff-Legged Deadlifts 3 8-12 90 sec
Upper Abs Crunches 3 25 90 sec
Lower Abs Hanging Leg Raises 3 25 90 sec

Wednesday - Legs:

Body Part Exercise Sets Reps Rest
Hamstrings Romanian Deadlifts 3 12-15 90 sec
Hamstrings Standing Leg Curls 3 12-15 90 sec
Hamstring Lying Leg Curls 3 12-15 90 sec
superset with
Quadriceps Leg Extensions 3 12-15 90 sec
Quadriceps Leg Press 3 12-15 90 sec
Quadriceps Barbell Squats 3 12-15 90 sec
Gastrocnemius Standing Calf Raise 3 12-15 90 sec
Soleus Seated Calf Raise 3 12-15 90 sec

Thursday - Shoulders:

Body Part Exercise Sets Reps Rest
Front Delts Machine Military Press 3 8-12 90 sec
Side Delts Standing Low Pulley Deltoid Raise 3 8-12 90 sec
Rear Delts Seated Bent Over Lateral Raise 3 8-12 90 sec
Traps Dumbbell Shrugs 3 8-12 90 sec
Upper Abs Crunches 3 25 90 sec
Lower Abs Hanging Leg Raises 3 25 90 sec

Friday - Arms:

Body Part Exercise Sets Reps Rest
Biceps Alternate Dumbbell Curls 3 8-12 90 sec
superset with
Triceps Lying Triceps Extensions 3 8-12 90 sec
Biceps Machine Preacher Curls 3 8-12 90 sec
superset with
Triceps Dip Machine 3 8-12 90 sec
Biceps Overhead Cable Curls 3 8-12 90 sec
superset with
Triceps Triceps Pushdowns 3 8-12 90 sec

print Click Here For A Printable Log Of Friday.


Since I'm not trying to build mass in the summer, I keep my calories between 2500 and 3000. I eat every 2-to-3 hours to keep my metabolism high, 1 gram of protein and 2 grams of carbs per pound of bodyweight to prevent catabolism and sustain energy, and a low fat intake. I drink plenty of water throughout the day, and I supplement with Optimum 100% Gold Standard and AST Multi Pro 32X.



    My off days are on Saturday and Sunday. Each day, I sleep about eight hours, which is adequate. Getting sufficient rest is crucial to my overall progress.

Will your cardio be any different?

Since the weather is nice in the summer, I perform cardio outside three times per week, for 30-60 minutes. Cardio helps me stay in great shape and keeps my body fat percentage low. I also get a tan since I do it outside.

Here are the cardio exercises I perform:

What type of impact does summer have on your workouts?

I have my best workouts in the summer. I prefer training in hot weather over cold weather. I'm also motivated to train in the summer since I have to be in excellent shape for the beach.

The biggest difference in the summer is I don't have school, which makes it easier to find time to workout and no worries on doing homework. I no longer have to wake up at 5:30 a.m. and get ready for school, so I can sleep longer. All this leads to an increase in energy and better workouts.

Usual Routine:
Do you usually follow a different routine each summer, or are they similar each year?

My routines slightly differ each year in the summer. Every year, I have different weak points that need extra work, and the summer is a great time to fix that problem. It all depends on the progress I made throughout the year. I try to enjoy the summer, and stay in best shape. I worry about gaining mass and size in the winter.

3rd Place - bitterplacebo
What Is Your Summertime Workout?
Contact This Author Here.

For some, the onset of summer means the start of new workout routines. Schools are out and many find themselves with more free time. And what better to do with this extra time than better our physiques for displaying outside in the summer weather?

As a college student taking summer classes, my schedule is a little less busy than normal. But even with slightly more free time, my workouts remain mostly uninfluenced. With my main goal still centered on increasing muscle mass and strength secondarily, I've maintained the following routine consistently.

Day 1 Biceps/Triceps/Abs/Calves/Forearms:

Day 2 Shoulders/Traps:

Day 3 Off

Day 4 Legs/Abs/Forearm:

Day 5 Chest/Back:

Day 6 Off

Day 7 = Day 1


Much like my workout, I've kept my diet pretty much constant for summer. I only make minor changes as needed to suit mass gaining and recovery needs. My typical meal schedule goes something like this:

Meal 1 (30-45 minutes after waking) ~8:00am:

  • 1 Flavored instant oatmeal packet 150 cals 3g protein
  • 1/2 Cup 1% milk 35 4
  • 1/4 Cup liquid egg whites 30 6
  • 1/2 Serving Universal Egg Pro Ultra Free 50 10
  • 1/2 Tbsp. hemp protein powder 30 3
    • 315 cals 26g protein

Meal 2 (2 hours after meal 1) ~10:00am:

  • 1 Packet regular instant oatmeal 100 cal 4g protein
  • 1 Packet butter flavored grits 100 2
  • 1/2 Serving Universal Egg Pro Ultra Free 50 10
  • 1/4 Cup liquid egg whites 30 6
  • 1/2 Tbsp. hemp protein powder 30 3
    • 310 cals 25g protein

Meal 3 (2 hours after meal 2) ~12:00pm:

  • 1/2 Cup old fashioned oatmeal 150 cal 5g protein
  • 4 Tbsp. grits 160 4
  • 1 Tbsp. peanut butter 90 4
  • 1/4 Serving Muscle Milk 90 8
  • 1/2 Tbsp. hemp protein powder 30 3
    • 520 cals 24g protein

Meal 4 (20-30 minutes after workout) ~3:00pm:

  • 1/2 Cup 1% milk 55 cals 4g protein
  • 1/2 Cup fruit flavored yogurt 60 5
  • 1 Tbsp. hemp protein powder 30 3
  • 1 Packet meal-replacement-powder 130 5
  • 1/2 Serving whey protein powder 55 10
  • 1/4 Cup liquid egg whites 30 6
  • 1/8 Serving Muscle Milk 45 4
  • 2 Tbsp. honey 120 0
    • 555 cals 37g protein

Meal 5 (2 hours after workout) ~5:00pm:

  • 1/4 Cup white tice 150 cals 6g protein
  • 4 Oz. chicken 140 26
  • 1/2 Tbsp. hemp protein powder 30 3
  • 1 Tbsp. ketchup 15 0
    • 335 cals 34g protein

Meal 6 (2 hours after meal 5) ~7:00pm:

  • 1 Baked potato 150 cals 5g protein
  • 1 Hamburger patty 200 20
  • 1/2 Tbsp. hemp protein powder 30 3
  • 1 Tbsp. ketchup 15 0
    • 395 cals 28g protein

Meal 7 (Before bed) ~10:00pm:

  • 1 Whole egg 70 cals 6g protein
  • 1/4 Serving Muscle Milk 90 8
  • ~1 Oz. almonds 180 7
  • 1 Cheese slice 80 5
    • 420 cals 26g protein

    Totals: 2850 cals 200g protein

To me, the diet seems fairly complete and balanced. The proportions are about right for my weight to put on some muscle without noticeably increasing body fat. It's been relatively easy for me so far to eat all the foods listed above. Because of this, it doesn't seem to have quite the bulking effect I'm looking for. So, I'm expecting to increase my calories by at least 500 and bump up the protein for the rest of summer.


In order to get the most out of my summer relaxation time and training schedule, I've also started supplementing with various products. My preferred supplements include digestive enzymes, nitric oxide, creatine, amino acids, a multivitamin and testosterone enhancers. In other words, I've tried almost everything under the sun that's legal.

I'll admit, it's a bit excessive and also a juggling act to get it all in, however, the majority of it has thankfully been paid for by Bodybuilding.com. In return for my articles and responses concerning various fitness and bodybuilding issues, I am rewarded with credit to use on the website's convenient online store. The supplement schedule in its entirety goes something like what is seen below.

  • 3 Nitrix upon waking ~7:00am
  • 1 Viraloid with first meal ~7:45am
  • 2 Axis-HT with first meal ~7:45am
  • 3 Nitrix Before meal 3 (pre-workout) ~11:30am
  • 1 Universal Animal Pak after meal 3 ~12:15pm
  • 1 Universal Animal Stak Pack after meal 3 ~12:30pm
  • 1 Scoop Purple Wraath 30 minutes before workout ~12:45pm
  • 1 Scoop NO-Xplode 30 minutes before workout ~12:45pm
  • 1 Scoop Purple Wraath during workout ~1:15pm-2:15pm
  • 1 Scoop Amped or NO-Xplode during workout ~1:15pm-2:15pm
  • 1 Scoop Cellmass following workout ~2:30pm
  • 2 Axis-HT with meal 4 (post-workout) ~3:00pm
  • 3 Nitrix before meal 5 ~4:15pm
  • 2 Axis-HT with meal 6 ~7:00pm
  • 1 Viraloid with meal 6 ~7:00pm
  • 1 Scoop Cellmass before meal 7 ~9:00pm

With every meal I take digestive enzymes like NOW Super Enzymes, Mass-Zymes, or MRM Digest-All. The bulk of these supplements were started exclusively for my summer training, and the results are fairly pleasing, with more details on that later.

All in all, my lifestyle is pretty well regimented and organized. It's primarily the training, diet and supplement schedules that give structure to life during summer months. The gaps get filled in with activities that are as relaxing as possible.

Will your cardio be any different?

Although summer does open up more time for such activities, I never plan on altering my current cardiovascular exercises. In general, cardio seems rather boring and not something I enjoy doing. It's not without its benefits, but my preference is more toward physical activities that take focus, concentration and intensity. For me, weight training reflects exactly those qualities, so the boring chore of cardio tends to get put off.

That's not to say that summer leaves cardio completely unchanged, though. With the lack of on-campus bus transportation or personal car during the summer, I'm forced to transport myself to places I want to go. The main source of cardio for me usually involves a 10-minute bike ride or walk to one of the campus recreational facilities, which I count as a warm-up for my workouts. I'm sure others often find themselves in similar situations.

Other than transportation, the only other cardio that I subject myself to is the occasional tennis game. Basically, since losing body fat is not a goal of mine, cardio is kept to a minimum for summer.

What type of impact does summer have on your workouts?

For the most part, the arrival of warmer weather tends to make workouts more enjoyable. The warmth helps keep my body primed for performing exercises at an elevated intensity. There's also nothing quite as interesting as seeing how much I can sweat during a leg workout on a particularly hot and humid day.

Another finding left by the season is that the gyms on campus are a lot less crowded. With fewer students enrolled for the summer sessions, I am left with more of the gym to myself. Not having to fight with other people over machines, benches and weights is definitely a plus in my book.

The combination of a less crowded environment and pleasant climate helps keep me focused and working intensely. It's a good time for making progress.

Usual Routine:
Do you usually follow a different routine each summer or are they similar each year?

The nature of my workout routine largely depends on my circumstances for summer. No matter what they happen to be, I'll find a way to do the basic "mass building" compound movements and train all muscle groups. Another constant that I've maintained in my workouts is the use of free weights.

In the past, I've found myself having different training splits for the summer. Having tried both a full body workout every other day, as well training three days a week by alternating upper and lower body workouts, I have recently had better results in training a muscle only once a week.

Previously, I ran a lot more before and after workouts, but it's now out of the picture so that my training better coincides with my mass-gaining goals.

Speaking of mass, I'm currently 157 pounds at 5-foot-7. As I recall, after the summer of 2005 I was around 137 pounds, and at the start of May 2006 I was 147 pounds. This means that 10 pounds were gained since I've started my summer training schedules. With abdominal muscles visible across the span of the last couple years, I'm sure my body fat has remained steady.

I'm pretty content with these results. The plan now is just to stick with it and try to gain at least five more pounds before summer ends. Hopefully, this description was satisfactory for those interested my progress with the routines outlined above.

Review Of Other Articles
Or "Why Wasn't Mine Picked?"



  • Timely and informative submission.


  • Incomplete, did not conform to outline. Paragraph on cardio should have been a group of small paragraphs.
  • Comments: Answering questions in order is essential to be competitive in Workout of the Week.



  • Writer displays command of the subject.


  • Not enough content for an article. Author did not follow outline questions. Some awkward constructions.
  • Comments: A curious use of the word indomitable in the first paragraph.

    Over use of the first person pronoun "I" punctuates the inward focus of this article. The reader may have been better served with a different approach.

    Following the outline questions in order is always a good idea with Workout of the Week.



  • Good job of following outline.


  • Some simple spelling errors. Structure could have been stronger. More content is needed.
  • Comments: A good base is found here. This writer can build on this foundation. Better proof reading will correct spelling errors. Make paragraphs stronger by sticking to one single point of thought.

    Read winning articles from past contests and article s on the bodybuilding.com super site to get a feel for what kind of content length is needed.



  • Interesting routine.


  • Did not conform to Workout of the Week outline or rules.
  • Comments: In order to win, you have to answer the questions in order.

    Also: NEW RULE!!!!!

    * New Rule (beginning: May 29th, 2006): Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

    Other issues don't count until these basic rules are met.




  • Good job of following outline.


  • Short on content. Intro is a bit off topic.
  • Comments: The first two rules of being a professional writer were followed here. The words were written and then they were sent to someone who might buy them.

    This is a good start. More reading will probably help this writer. The conversational style displayed here is honest and direct. Polishing it with practice will yield dividends.

    Check out some article on the super site. Try to find 2-or-3 writers you like and read a great deal of their work. Then analyze their styles. Ask yourself what you like about them and what makes them different from each other.

    This exercise will make your own work stronger, and give a good idea of what is needed in the area of content length.