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[WOTM, 04/2014] Sculpt The Ultimate Beach Body With The SUMMERTIME SHRED Workout Shuttle

Workout B — Back + Legs + Biceps


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Image: Fitstudio

1. Stationary Bike


Protocol: 5 minutes

Cycle lightly for 5 minutes. This is designed as a lower body warm-up to prepare for the onslaught ahead.

 

 

2. SUPERSET  Barbell Squats  + Wide Stance Barbell Squats


Barbell Squats

How To:

Protocol: 3 sets — 12 reps (barbell squats); 12 reps (wide stance squats)

Target Muscle(s): Legs, Core

  • Complete 12 reps of the barbell squat immediately followed by 12 wide stance barbell squats.
  • For the wide stance barbell squats — reduce the weight by 25%-50%, step out into a wide stance (1 step sideways), and turn your feet out diagonally (pointing at 10 and 2 on a clock). The movement is the same as a regular squat, but you should feel a deeper stretch across your butt and hamstrings on the way down.
  • For both exercises, make sure your thighs lower down so that they’re parallel to the floor. GET LOW.

 

 

3. Deadlifts


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Back, Legs, Core, Arms

  • For each rep start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.
  • Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 12 reps.

 

 

4. Bent-Over Barbell Rows


Bent-Over Barbell Rows

How To:

Protocol: 2 sets — 12 reps

Target Muscle(s): Back, Biceps, Core

  • Hold a barbell in front of your body with an overhand grip slightly wider than shoulder-width apart. Tighten your core, straighten your back, and drop your torso down to 45º.
  • Powerfully contract your back and biceps, and pull the barbell upwards into the top of your core. Hold for 1s and return to full extension. Repeat.

 

 

5. Goblet Squats


Goblet Squats

How To:

Protocol: 2 sets — 12 reps

Target Muscle(s): Legs

  • Stand upright and hold a dumbbell/kettlebell with two hands so that it’s in line with your collarbone (1). Keep it at this height throughout the movement to simultaneously hit the shouldersbiceps, and triceps, while maintaining strong posture.
  • With your chest puffed out and your abs tight, slowly drop down until your quads are BELOW parallel (2), hold .5s, and explode upwards through your glutes. Ascend through your heels, not your toes.

 

 

6. Bent-Over One Arm Dumbbell Rows


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How To:

Protocol: 2 sets — 12 reps/arm

Target Muscle(s): Back (All), Obliques, Teres, Lats

  • Place your left knee and left hand firmly anchored on a flat bench. Your left hand should serve as support for your body.
  • Maintain a tight core and flat back, contract your lats and biceps, and slowly row the dumbbell upwards until it’s above your torso.
  • Hold 1s and slowly lower the dumbbell to a full extension — you should feel a stretch throughout your upper backout. Repeat.

 

 

7. Weighted Glute Bridge


Weighted Glute Bridge
How To:

Protocol: 2 sets — 12 reps

Target Muscle(s): Butt, Hamstrings, Core

  • Lie on your back with your butt on the floor and knees bent at 45º. Bring your feet in as close to your butt as possible. This is your starting position.
  • Add weight by placing a barbell, dumbbell, kettlebell, or plate on top of your pelvis.
  • Grab the weight to hold it in place. Tighten your core, contract your glutes and hamstrings, and powerfully thrust your hips upwards. Squeeze your butt as hard as possible on the way up. Your back should be firmly off the ground, and your body should form a FLAT bridge between your knees and shoulders.
  • Hold the bridge for 1 second. Slowly return to the bottom and repeat the movement.

 

 

8. Split Squat Hammer Curls


Split-Squat

How To:

Protocol: 2 sets — 8 reps per leg

Target Muscle(s): Legs, Core, Biceps

  • Stand perpendicular to a flat bench with the laces of one foot on top and the opposite foot split out on the ground in front. With a light dumbbell in each hand, slowly squat downward until your front quad is parallel with the floor.
  • Complete 1 hammer curl at the bottom of each split squat (not shown above). Your palms should be facing in towards your body.
  • Powerfully ascend back up to top. Repeat for 8 reps and switch legs.

 

 

9. Incline Dumbbell Curls


Alternating Incline Dumbbell Curls

How To:

Protocol: 2 sets — 12 reps

Target Muscle(s): Biceps

  • Set a bench to a 60º incline. Hold both dumbbells with a neutral grip (palms facing in) and slowly contract your right bicep until it reaches chest height. As you raise the dumbbell, gradually rotate your hand externally so that your palm faces the ceiling.
  • As you curl, make sure not to shift your upper arm upwards — keep it pinned in at your side.
  • Lower down to a full extension and repeat for the left arm.


Page: Workout A | Workout C | Printable Recap


 
 

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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