Curated By Ebenezer Samuel, C.S.C.S.
The ultimate cheat code to your summer body goals is simple: Start the process now. It takes more than 30 days to whip yourself into summer shape, so building a workout in May doesn’t cut it.
Train with summer in mind now. Our January and February workout plans laid the foundation. This month, zone in on critical movements guaranteed to build muscle. These five moves let you lift heavy and create the mechanical tension needed to build muscle. Do them as a full workout 3 to 4 times a week, or insert them in your regular workouts.
INCLINE BENCH PRESS
The bench press is great, but if you’re tight on time, focus on the incline. It blasts chest and triceps like the bench press, but also helps build your front deltoids. It also attacks your upper chest, which helps create superheroic proportions. Aim to do 3 to 4 sets of 8 to 10 reps.
BENT-OVER DUMBBELL ROW
The bent-over dumbbell row layers muscle onto your midback and subtly builds your lower back. This bulletproofs your shoulders and lower back against injury while also balancing your physique. A bonus: Since you’re holding heavy dumbbells (yes, you’ll want to go heavy), you’ll build biceps and forearms. Make sure to start by standing tall, then lower into a Romanian deadlift. Then, you’re set to row. Do 3 sets of 8 to 10 reps.
ROMANIAN DEADLIFT
If you do just one lift this month, make it the RDL. It blasts hamstrings and glutes, two of the largest and strongest muscles in the entire body. It also challenges your entire back, and builds serious grip strength. You’ll go heavier on this lift than any exercise this month, which will help acclimate your body to lifting heavy, period. Take it slow on every rep. Do 3 sets of 8 to 10 reps.
HALF-KNEELING OVERHEAD PRESS
You’ll challenge shoulders and triceps, and also get a serious dose of abdominal work. Since you’re only pressing with one arm, your core will fire up to keep your entire torso in balance. Focusing on one arm will also help you master your overhead press mechanics, too. Do 3 sets of 8 to 10 reps per side.
DUMBBELL SPLIT SQUAT
If you’re training with dumbbells, split squats hold a key advantage over squats. If you grab two 80-pound Nuobells for a front squat both legs manage the load. Grab both bells for a split squat, though, and your front leg must do the majority of the work, facing an even greater challenge. You’ll get stealthy core work from the split stance, too. Aim for 3 sets of 8 to 10 reps per side.
Ebenezer Samuel, C.S.C.S.
Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes.
His current training regimen includes weight training, HIIT conditioning, and yoga.
Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.