Get Beach Ready with This Summer Muscle Plan

by | Updated: December 3rd, 2016 | Read time: 3 minutes

It’s getting hot out there. You know what that means: beach and pool party invitaitons incoming! Finally, it’s time to show off everything you accomplished during the off season. Not quite ready for that first unveiling of the summer? Get with this plan, and you will be in no time.

Being in best shape will pay off at the beach, pool or wherever you go this summer. Click here to browse MuscleTech supplements at Vitacost.

This complete program covers three crucial areas you’ll need to focus on to look your best: diet, training and supplementation. Six weeks is an ideal amount of time to whip yourself into shape””just stick with it and do your best to avoid temptation. You can have one cheat meal a week, but get right back on track afterward.

Meal Plan

Meal 1
(Take two capsules of Hydroxycut Hardcore ® Elite 30 to 60 minutes before eating.)
Egg white omelet with spinach
Three strips of turkey bacon
2/3 cups oatmeal
(Other options: 100 grams ground turkey; 2 slices Ezekiel toast)

Meal 2
(Take two capsules of Hydroxycut Hardcore ® Elite  30 to 60 minutes before eating.)
6 oz. roasted chicken or turkey breast
6 oz. brown rice
1 cup veggies

Meal 3
4.5 oz. roasted chicken breast
1 cup veggies
(Other options: 200 grams sweet potato)

Meal 4 (post workout)
2 cups milk
2 scoops MuscleTech  Nitro-Tech ®
1 banana

Meal 5
6 oz. roasted, boneless/skinless chicken breast or grilled beef
1 cup  veggies

Meal 6
1 cup Greek yogurt or cottage cheese
(Opther option: 1/2 cup Greek yogurt with 10 oz. walnuts)

 Trainer’s Diet Tips:

  • Not feeling particularly hungry? Don’t eat!
  • Drink at least two to three liters of water daily
  • Flavor meat with sugar-free hot sauce
  • Use spices or cinnamon to add flavor to foods
  • Allow yourself one cheat meal a week


Training Plan

Day 1 (Monday): Chest + 30 minutes cardio
Day 2 (Tuesday): Back + 30 minutes cardio
Day 3 (Wednesday): Abs/calves + 30 minutes cardio
Day 4 (Thursday): Shoulders + 30 minutes cardio
Day 5 (Friday): Arms + 30 minutes cardio
Day 6 (Saturday): Legs
Day 7 (Sunday): Rest

Monday ““ Chest
3 sets of 8-12 reps: incline dumbbell press, flat dumbbell press, decline dumbbell press, low incline dumbbell fly
Cardio: 30 minutes

Tuesday ““ Back
3 sets of 8-12 reps: weighted chin-up, T-bar or corner rows, one-arm underhand hammer pulldown, overhand barbell rows (to lower chest)
3 sets of 6-8 reps: deadlifts
Cardio: 30 minutes

Wednesday ““ Abs/Calves
4 sets, 25 reps each: upright chair leg raises + bench v-ups
4 sets, 15-25 reps each: machine crunches, standing calf raises, leg press calf raises, seated calf rasies
4 sets, 60 seconds: plank
Cardio: 30 minutes

Thursday ““ Shoulders
3 sets, 8-12 reps: dumbbell shoulder press, one-arm dumbbell laterals, seated rear delt laterals, smith machine rear shrugs
Cardio: 30 minutes

Friday ““ Arms
3 sets, 8-12 reps: EZ-bar biceps curls, decline EZ-bar triceps extensions, incline dumbbell curls, incline dumbbell extensions
2 sets, 8-12 reps: concentration curls, dumbbell kickbacks
Cardio: 30 minutes

Saturday ““ Legs
2 sets, 20 reps: leg extensions (warm up)
3 sets, 8-12 reps: barbell squat, one-leg press, lying leg curls, Smith machine lunges (each leg individually)

Sunday ““ Rest

Trainer’s Notes:

  • Sets/Reps: Do three to four sets of 8 to 12 reps with same weight
  • Rest for 60 seconds between sets
  • Tempo: continuous tension, slow and controlled
  • For cardio, do interval training


Supplement Stack

Nano Vapor ®
Before workouts: mix two to three scoops with cold water and drink.
Supplies: energy, increased focus and strength, best muscle pumps possible*

After workouts and between major meals: mix one to two scoops (according to your protein needs) with six to 12 ounces of water or milk and drink.
Supplies: mega dose of BCAAs, recovery support*

* These statements have not been evaluated by the Food and Drug Administration.   This product is not intended to diagnose, treat, cure or prevent any disease.