More Short Bodybuilding Workouts To Get You In Shape Over the Summer

As many of us tend to take vacation during the summer we still want to make the quickest bodybuilding progress possible without sacrificing our whole day at the gym. Since I get so many emails asking me to provide more short but effective bodybuilding workouts, I decided to share with you more workouts that will give you the results you are looking for while allowing you to profit from the sun as well. I have recently used these workouts with great success so I know that you can benefit from them as well!

Bodybuilding Workout Notes

1.Workout Frequency: Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. That leaves Thursdays and Sundays always off. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends.

2.Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible.

Short Bodybuilding Workout #1

Day 1
Chest
Superset:
Incline Dumbbell Flyes 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds
Incline Bench Press (Using The Same Weight as for Dumbbell Flyes) 3 sets to failure, Rest: 60 seconds

Barbell Bench Press 3 sets of 10-12 reps, Rest: 60 seconds

Biceps
Tri-set:
Reverse EZ Curls 3 sets of 12-15 reps, Rest: 0 seconds
Wide Grip EZ Curls (Using the same weight as the reverse EZ Curls) 3 sets to failure, Rest: 0 seconds
Close Grip EZ Curls (Using the same weight as the reverse EZ Curls) 3 sets to failure, Rest: 60 seconds

Triceps
Tri-set:
Lying E-Z Triceps Extensions 3 sets of 12-15 reps, Rest: 0 seconds
Close Grip E-Z Bench Press (Using the same weight as the Lying EZ Triceps Extensions) 3 sets to failure, Rest: 0 seconds
Triceps Dips 3 sets to failure (Use bodyweight), Rest: 60 seconds

Day 2
Thighs
Superset
Squats (Medium Stance) 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds
Squats (Wide Stance) (Using The Same Weight as for Dumbbell Flyes) 3 sets to failure, Rest: 60 seconds

Leg Extensions 3 sets of 12-15 reps, Rest: 60 seconds

Hamstrings
Superset:
Lying Leg Curls 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds
Walking Lunges 3 sets to failure (per leg), Rest: 60 seconds

Calves
One Legged Calf Press 6 sets of 15-20 reps
Note: Start with a weight that you can do for 15-20 repetitions and alternate back and forth between legs without rest. Perform all 6 sets with the same weight that you started with even if you cannot do all of the repetitions you could do on the first set.

Day 3:
Back
Superset
Wide Grip Pull-Up To Front 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds
Close Reverse Grip Chins (Using The Same Weight as for the Wide Grip Pull-Ups to Front) 3 sets to failure, Rest: 60 seconds

Two-Arm Dumbbell Rows 3 sets of 12-15 reps, Rest: 60 seconds

Shoulders
Superset
Bent Over Lateral Raises 3 sets of 10-12 reps (increase weight on each set), Rest: 0 seconds
Dumbbell Shoulder Presses 3 sets of 10-12 reps, Rest: 60 seconds

Lateral Raises 3 sets of 10-12 reps, Rest: 60 seconds

Abs
Tri-set
Bicycle Crunches 3 sets of 15-25 reps, Rest 0 sec
Crunches 3 sets of 15-25 reps, Rest 0 sec
Lying Leg Raises 3 sets of 15-25 reps, Rest 60 sec

Short Bodybuilding Workout #2

Day 1
Chest
Superset:
Incline Bench Press 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds
Chest Dips 3 sets to failure, Rest: 60 seconds

Flat Dumbbell Bench Press 3 sets of 10-12 reps, Rest: 60 seconds

Biceps
Tri-set:
Reverse Preacher EZ Curls 3 sets of 12-15 reps, Rest: 0 seconds
Wide Grip Preacher EZ Curls (Using the same weight as the reverse EZ Curls) 3 sets to failure, Rest: 0 seconds
Close Grip Preacher EZ Curls (Using the same weight as the reverse EZ Curls) 3 sets to failure, Rest: 60 seconds

Triceps
Tri-set:
Triceps Pushdowns 3 sets of 12-15 reps, Rest: 0 seconds
Rope Pushdowns 3 sets of 12-15 reps, Rest: 0 seconds
Overhead Dumbbell Triceps Extensions 3 sets of 10-12 reps, Rest: 60 seconds

Day 2
Thighs
Superset
Leg Press (Medium Stance) 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds
Leg Press (Wide Stance) (Using The Same Weight as for Dumbbell Flyes) 3 sets to failure, Rest: 60 seconds

Squats 3 sets of 12-15 reps, Rest: 60 seconds

Hamstrings
Superset:
Seated Leg Curls 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds
Walking Lunges 3 sets to failure (per leg), Rest: 60 seconds

Calves
Calf Press 6 sets of 15-20 reps
Note: Start with a weight that you can do for 15-20 repetitions and rest 30 seconds between sets. Perform all 6 sets with the same weight that you started with even if you cannot do all of the repetitions you could do on the first set.

Day 3:
Back
Superset
T-Bar Rows 3 sets of 10, 8, 6 (increase weight on each set), Rest: 0 seconds
T-Bar Rows Using a Reverse Grip (Using The Same Weight as for the Wide Grip Pull-Ups to Front) 3 sets to failure, Rest: 60 seconds

Wide Grip Pull-ups to Front 3 sets of 12-15 reps, Rest: 60 seconds

Shoulders
Superset
Rear Delt Machine 3 sets of 10-12 reps (increase weight on each set), Rest: 0 seconds
Military Press 3 sets of 10-12 reps, Rest: 60 seconds

Dumbbell Upright Rows 3 sets of 10-12 reps, Rest: 60 seconds

Abs
Tri-set
Twisting Crunches on Exercise Ball 3 sets of 15-25 reps, Rest 0 seconds
Crunches on Exercise Ball 3 sets of 15-25 reps, Rest 0 seconds
Knee-Ins 3 sets of 15-25 reps, Rest 60 seconds