![]() I love the old-school way of doing 20 sets of chest in a day, then 20 sets of back the next day, but when someone says they really want to focus on getting lean, I go to push/pull. In this, a multi-joint pushing exercise (push dominant) is paired with a single-joint pulling move (pull minor) within a given circuit, and vice versa (pull dominant/push minor). The most success I’ve had with myself and with clients in ab development is through the power movements, basically because of the metabolic effect they have on the body.” The push-pull method for the upper body once the heart rate’s already elevated, then can you handle a bench press into a curl? The program is cardio based, so, metabolically, you’re taking your heart rate to the moon and burning calories. So instead, let’s start with an explosive movement like power cleans or box jumps. If I’m moving from, say, a shoulder press to a biceps curl, well, that doesn’t really take the heart rate up to where I want it to be for the overall goal of having the abs pop. So it’s taking the bodybuilding concepts and targeting specific areas, but also focusing quite a bit on cardio within the weight training.” Explosive moves, specifically cleans and jumps ![]() When you move from a chest press to a curl to a leg extension, the heart is continually going then you let it come down for a few minutes and do it again. For me, it’s chest-biceps-quads, or hang cleans-chest-biceps-quads. “When you’re building a program around body shaping, it’s about how many exercises you can do in a row without overworking any one muscle group, but keeping the heart rate up. Read article What to Expect High-intensity supersets and circuits ![]() Healthy Eating 10 Healthy Summer SuperfoodsĪdd these summer superfoods to your diet to keep healthy. What I’m trying to do here is bring out a program that will get people shredded and ripped in the midsection, but also overall-the whole body.” I don’t really believe in the whole ‘being dead at the end of the workout’ thing. My goal is to never have anyone lying on the floor. “So my first instinct is to see what type of circuit I can put them through so they don’t feel like they’re going to pass out. “Whenever any type of client comes in and says to me, ‘I just want overall body shaping, and I want to feel better,’ it’s not necessarily a strength or sport-specific goal they’re after,” Lilly says. His routine combines traditional bodybuilding exercises with the same kinds of plyometric movements he uses with his elite athletes. ![]() Kevin Lilly, a Los Angeles–based strength and conditioning coach who besides working with notable Hollywood celebrities and athletes, trains people of all abilities, came up with a six-week fat-burning program for the summer that would help men and women build better better six-packs. And we got just the right guy to design it for you. We’ve got you covered, with this sizzling, six week summer body workout program, designed to get you shredded from head to toe. But in order to look your best when it comes to beach season, you need to start working on it now. **All movements and equipment may be substituted for alternates based on access to equipment and individual needs and/or restrictions.Technically speaking, summer doesn’t officially start till June 21, so you still have time to work on solidifying your poolside shape. Program designed by Brandan Schieppati, Owner/Founder of Rise Above Fitness®.Ĭome check out Rise Above Fitness® 4-week Workout Program, Program Navigation, and 30% OFF Promo Code to use on your next RAF purchaseĭay 1 - Dumbbells or Barbell, Bench, Lat Pull Down Machine or Pull Up Barĭay 2 - Barbell or Leg Press Machine, Barbell or Dumbbells, Leg Curl Machine, Kettlebell or Dumbbellĭay 3 - Barbell or Dumbbells, Incline or Adjustable Bench, Lat Pull Down Machine or Pull Up Bar, Cable Row Machine or TRX/Ringsĭay 4 - Barbell or Leg Press Machine, Barbell or Dumbbells, Kettlebell or Dumbbell, Leg Extension Machine 2 is designed to help you get your shit together and kick your ass into summer shape. This is Phase 3 of the SUMMER SHRED program series. SUMMER SHRED VOL 2 Workout by Rise Above Fitness®
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