Dry training for the summer in 4 weeks

Dry training for the summer in 4 weeks

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It is summer and it is now too late for apologies. Fortunately for you, you can take off your shirt in 4 weeks, go to the beach and be very proud of what you look like. In 4 weeks you can train dry before the summer.

It is not quantum physics. If you want to get rid of those layers of fat from your body and show the results of all the hard work you've done in the winter, you need a clean diet and, well, some more work. Your workout must burn off excess calories through a combination of heavy weights, lots of volume and high intensity. That is exactly what this program offers, the problem is being tackled on all points. At first glance, it may seem that something has been picked at random, but every movement in this combination of bodybuilding and crossfit has been selected to achieve the desired effect: losing body fat without losing muscle mass.

Dry training in 4 weeks

Week 1 of this program starts with a training in which you fully engage. We start there to set the bar for the rest of the program. No, this is not a power-focused program, but if you follow it carefully and eat well, you will be better in week 4 if you repeat this training. And if you are better at a workout while on a diet, it cannot be otherwise or you will also look better. If you are weaker, it is a sign that you have made a serious mistake, probably with your diet, by not providing sufficient fuel.

Bodybuilding with crossfit

At the other training sessions are elements of bodybuilding and crossfit mixed. Many men who have followed a traditional muscle group split may start delivering on these crossfit parts. They will say that they do not want to do exercises like toe to the bar. "Can't I trade that for something else?" They will ask. Yes - if for some reason you really cannot do the exercises mentioned. But you should at least try everything that is described.

If you can't do it, make it a little bit easier by reducing the weight or making fewer repetitions. But don't look for an escape route with every exercise that makes you feel uncomfortable. If you replace everything, you might as well go cycling every day. In theory, you can burn just as many calories in this way, but you also lose muscle mass and strength and ultimately you become a lesser version of yourself. So don't take that road.

If you know a better way to get dry, you probably won't even read this. But bear in mind that Brad Pitt, Chris Hemsworth and Chris Pratt all followed a version of the program that you now own. You can achieve what they achieved if you tackle this with conviction. When everything is over, you will look better than you have ever done in your life.

dry training bench press

Week 1: Monday

Directions: Use about 5 sets or 10 minutes to boost it to almost your one repeat maximum (1RM) for each of the 4 most important exercises. This is not a powerlifting competition. It's okay to leave something in the tank, but you have to work your way up to about the maximum that you can grab that specific day.

week 1 Monday

Week 1: Tuesday

Hints: After the sit-ups, work your way up to a comfortable one-armed snatch with 10 repetitions. Use that weight for the rest of the workout.

week 1 Tuesday

Week 1: Wednesday

Directions: Go running, rowing or cycling for 30 minutes. Bring your heart rate to 180 minus your age and keep it there.

Week 1: Thursday

Rust

Week 1: Friday

Hints: Make as many laps as possible in 20 minutes.

week 1 Friday

Week 1: Saturday

Directions: Go running, rowing or cycling for 35 minutes. Bring your heart rate to 180 minus your age and keep it there.

Week 1: Sunday

Rest or optional light cardio.

Explanation of exercises in week 1

deadlift

Use a varied grip and do not stop until your hips are fully extended. If the weight gets heavier, make sure you keep your back as straight as possible.

Squat with body weight

Lower each repetition deeply so that your thighs are just below parallel. Do the repetitions as quickly as possible.

dry train sit up

Sit-up

Secure your feet under a sturdy anchor point, such as a power rack or a set of heavy dumbbells. Repeat the movement from start to finish every time you repeat.

Pull-up

Gaver recommends the swinging version of the exercise for this program. "Strict acceleration is great for building up the lats," he says. "But if I let you rock and jerk and do everything you need to get to that bar, you will burn a lot more calories."

Bench press

When you lie down, press your trapezius into the couch and squeeze your shoulder blades together. This provides a solid basis for printing. Keep your feet flat on the floor and use a shoulder-wide grip.

Week 2: Monday

Hints: Perform the exercises marked with a * as supersets without rest.

week 2 Monday

dry train upright row

Week 2: Tuesday

Directions: Perform all exercises as normal sets with as little rest as possible.

week 2 Tuesday

Week 2: Wednesday

Rust

Week 2: Thursday

Hints: Do the following exercises once without rest.

week 2 Thursday

Week 2: Friday

Directions: Go running, rowing or cycling for 40 minutes. Bring your heart rate to 180 minus your age and keep it there.

Week 2: Saturday

Hints: Perform the exercises marked with a * as supersets without rest.

week 2 Saturday

Week 2: Sunday

Rest or optional light cardio.

Explanation of exercises in week 2

Walking lunge

Every time, keep your upper body straight and lower your back knee to the floor. Because this is done as a normal set and not as part of a circuit (and only 10 repetitions at a time), you pack as much weight as you can. If you normally grab 15 pounds with a set of 20, you should now try to make the jump to 25 pounds and see how that feels.

Toes to bar

Hang on a pull-up bar and swing your legs back to stretch your hips and bend your body. Swing your legs forward forcefully while tilting your upper body back. Complete the repetition by tapping the bar. If you swing down, you bend your body to be able to continue immediately with the next repetition.

dry training toes to bar

Dipping

Try to keep your upper arms parallel to the floor every repetition. You can lean forward to emphasize the chest, or try to stay perfectly upright to emphasize the triceps.

Barbell thruster

The thruster is a front squat that ends with pressing above the head, using the force from your legs to move the barbell. With a push press, on the other hand, you only use the strength from your legs that you can get with slightly bent knees.

Dumbbell row

Start the movement by pulling your shoulder blade backwards. Keep your back straight while you row the weight to your chest. Do not try to turn your upper body when you pull.

Diamond push-up

Take a push position where your thumbs and index fingers touch each other on the floor. Push yourself up using your triceps.

Calf raise

If you do not have a calf lifter, sit on the end of a bench with your toes on top of one or two discs and a few discs on your lap. Lift your heels and tighten.

dry train dumbbell row

Week 3: Monday

Hints: Perform the exercises marked with a * as supersets without rest.

week 3 Monday

Week 3: Tuesday

Hints: Perform the exercises as normal sets. Use as many sets as necessary for the sit-ups to reach 100.

week 3 Tuesday

Week 3: Wednesday

Directions: Go running, rowing or cycling for 45 minutes. Bring your heart rate to 180 minus your age and keep it there.

Week 3: Thursday

Rust

Week 3: Friday

Hints: For all exercises, do three sets of muscle failure. Rest three minutes between each set.

week 3 Friday

dry train diamond push up

Week 3: Saturday

Directions: Perform 21, 15 and 9 repetitions for each of the following exercises, always alternating between exercises.

week 3 Saturday

Week 3: Sunday

Rest or optional light cardio.

Week 4: Monday

Hints: see the instructions for training from Monday to week 1.

week 4 Monday

Week 4: Tuesday

Rust

Week 4: Wednesday

Hints: Perform once in succession. Rest as little as possible.

week 4 Wednesday

dry train thruster

Week 4: Thursday

Rust

Week 4: Friday

Hints: Make 10 rounds of the duo below in the shortest possible time. Work up to 10 repetitions when accelerating and down from 10 when squatting with body weight.

week 4 Friday

Week 4: Saturday

Directions: Go running, rowing or cycling for 50 minutes. Bring your heart rate to 180 minus your age and keep it there.

Week 4: Sunday

Hints: Make as many laps as possible in 20 minutes.

week 4 Sunday

Explanation of exercises in week 4

squatting

Place a barbell with weight on your back by placing it on your trapezius on the top of your shoulder blades. Go far, until your thighs are parallel to the floor. Push up again with your heels.

Box jump

Stand in front of a plyo block and lower your knees as you swing your arms back. Swing your arms forward while you jump up explosively. Land on top of the block with 'springy' knees to delay the landing. Jump off again and continue immediately with the next repeat.

Sumo deadlift high pull

Stand with a wide stand in front of a dumbbell with weight and let your toes point out slightly. Drop deep and grasp the barbell with an overhanded grip, your hands within your knees. Come up explosively and at the same time lift the barbell. In the final position, the dumbbell should be just below your chin. Your elbows point outwards.

This article was written by Muscle & Fitness

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