{"id":16199,"date":"2015-03-22T12:05:28","date_gmt":"2015-03-22T16:05:28","guid":{"rendered":"https:\/\/www.gayfriendschat.com\/socialblog\/shape-up-be-one-of-the-big-boys-of-summer\/"},"modified":"2015-03-22T12:05:28","modified_gmt":"2015-03-22T16:05:28","slug":"shape-up-be-one-of-the-big-boys-of-summer","status":"publish","type":"post","link":"https:\/\/www.gayfriendschat.com\/socialblog\/shape-up-be-one-of-the-big-boys-of-summer\/","title":{"rendered":"Shape Up: Be One Of The Big Boys of Summer"},"content":{"rendered":"<p><b>Shape Up: Be One Of The Big Boys of Summer<\/b><\/p>\n<p><span><a href=\"http:\/\/queerty-prodweb.s3.amazonaws.com\/wp\/docs\/2015\/03\/Joel-Harrison-The-Phoenix-Effect.png\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/queerty-prodweb.s3.amazonaws.com\/wp\/docs\/2015\/03\/Joel-Harrison-The-Phoenix-Effect-360x285.png\" alt=\"Joel Harrison - The Phoenix Effect\" width=\"360\" height=\"285\"><\/a>The bulking season is coming to an end, and soon it will be time to be lean for summer! It&rsquo;s our last chance to put on some muscle before it will be time to shred. This can only mean one thing: Time to lift <em>heavy<\/em> and go <em>hard<\/em>!<\/span><\/p>\n<p><span>Here is a program you can follow for six weeks to put on some weight and size in all the right places. Yes, you&rsquo;re going to spend a little more time lifting. However, you&rsquo;ll be spending less time doing cardio!! So lets get right down to it!!<\/span><\/p>\n<p><span><b>Day 1: Chest<\/b><\/span><\/p>\n<p><span>4 sets of 8 reps:<\/span><\/p>\n<p><span>Bench Press<\/span><\/p>\n<p><span>Incline Bench Press<\/span><\/p>\n<p><span>Decline Hammer Strength Chest Press<\/span><\/p>\n<p><span>3 sets of 12 reps:<\/span><\/p>\n<p><span>Fly Machine<\/span><\/p>\n<p><span>Dips (body weight with a dumbbell between thighs)<\/span><\/p>\n<p><span>Hammer Dumbbell Chest Press on Flat Bench<\/span><\/p>\n<p><span>Try to increase weight by 10 lbs. each set. You can stay at the same weight for sets 3 and 4.<\/span><\/p>\n<p><span><b>Day 2: Back<\/b><\/span><\/p>\n<p><span>4 sets of 8 reps:<\/span><\/p>\n<p><span>Wide Grip Pull-ups<\/span><\/p>\n<p><span>Bent Over Barbell row<\/span><\/p>\n<p><span>4 sets of 12:<\/span><\/p>\n<p><span>Cable Pulldown<\/span><\/p>\n<p><span>Bent Over 1-arm Row with dumbbell<\/span><\/p>\n<p><span>Dumbbell Shrugs<\/span><\/p>\n<p><span>Close Grip Cable Row<\/span><\/p>\n<p><span>To save time, superset two of the above exercises together, resting only after completing a set of two exercises back to back. Give yourself 2-3 minutes rest time to recover.<\/span><\/p>\n<p><span><b>Day 3: Shoulders<\/b><\/span><\/p>\n<p><span>4 sets of 10:<\/span><\/p>\n<p><span>Barbell Strict Press (Make sure you start with your elbows in front of your body before pushing up above your head to avoid injury)<\/span><\/p>\n<p><span>Dumbbell Shoulder Abductions\/Lateral Raises<\/span><\/p>\n<p><span>Hammer Strength Shoulder Press<\/span><\/p>\n<p><span>4 sets of 12:<\/span><\/p>\n<p><span>Cable Shoulder External Rotation<\/span><\/p>\n<p><span>Cable Rope High Pull<\/span><\/p>\n<p><span>Plate Front Raise<\/span><\/p>\n<p><span><b>Day 4: Arms<\/b><\/span><\/p>\n<p><span>4 sets of 8:<\/span><\/p>\n<p><span>Standing Wide Grip E-Z Bar Bicep Curl<\/span><\/p>\n<p><span>Standing Cable Tricep Pushdown<\/span><\/p>\n<p><span>Flat Bench Tricep Narrow Grip Press<\/span><\/p>\n<p><span>Dumbbell Hammer Alternating Bicep Curls<\/span><\/p>\n<p><span>Standing Narrow Grip E-Z Bar Bicep Curl<\/span><\/p>\n<p><span>Tricep Rope Cable Pulldown<\/span><\/p>\n<p><span>Bicep Rope Cable Curl<\/span><\/p>\n<p><span>Tricep dumbbell Bent Over Kickback<\/span><\/p>\n<p><span>Superset these bicep\/tricep exercises to work opposing muscles for serious gun gains!<\/span><\/p>\n<p><span><b>Day 5: Legs<\/b><\/span><\/p>\n<p><span>4 sets of 12:<\/span><\/p>\n<p><span>Squats<\/span><\/p>\n<p><span>Deadlifts<\/span><\/p>\n<p><span>Bulgarian Split Squats (1 leg at a time)<\/span><\/p>\n<p><span>Quad Leg Extension Machine<\/span><\/p>\n<p><span>Hamstring Curl Machine<\/span><\/p>\n<p><span>Glute Cable Kickback<\/span><\/p>\n<p><span>4 sets of 15:<\/span><\/p>\n<p><span>Calf Raise Standing Machine<\/span><\/p>\n<p><span>Seated Calf Raise Machine<\/span><\/p>\n<p><span><a href=\"http:\/\/queerty-prodweb.s3.amazonaws.com\/wp\/docs\/2015\/03\/joel-studio-logo.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/queerty-prodweb.s3.amazonaws.com\/wp\/docs\/2015\/03\/joel-studio-logo-360x450.jpg\" alt=\"joel-studio-logo\" width=\"360\" height=\"450\"><\/a>This intense split routine will work each muscle group and tear the muscle fibers in order to produce growth in the muscle. Allowing enough time to recover fully while you work other muscle groups will let you be ready to lift hard again the next time you hit each muscle! Give yourself 1-2 days rest after your leg day to give your whole body a break. Be sure to eat plenty of good protein and don&rsquo;t be afraid of carbs at this time! They will help your muscles grow and the bigger muscles will help you burn away fat when the time comes to shred any extra fat so that your new huge muscles pop!<\/span><\/p>\n<p><a href=\"http:\/\/www.phoenixeffectbootcamp.com\/\" target=\"_blank\">The Phoenix Effect<\/a>,&nbsp;<em>a metabolic bootcamp that&nbsp;gets you in shape fast, is offered exclusively at Mansion Fitness,&nbsp;7914 Santa Monica Blvd.,&nbsp;West Hollywood<\/em>.<\/p>\n<div>\n<a href=\"http:\/\/feeds.feedburner.com\/~ff\/queerty2?a=-m6up6L-1og:BqCPoj2S3y4:yIl2AUoC8zA\"><img decoding=\"async\" src=\"http:\/\/feeds.feedburner.com\/~ff\/queerty2?d=yIl2AUoC8zA\" border=\"0\"><\/a> <a href=\"http:\/\/feeds.feedburner.com\/~ff\/queerty2?a=-m6up6L-1og:BqCPoj2S3y4:dnMXMwOfBR0\"><img decoding=\"async\" src=\"http:\/\/feeds.feedburner.com\/~ff\/queerty2?d=dnMXMwOfBR0\" border=\"0\"><\/a>\n<\/div>\n<p>Jeremy Kinser<\/p>\n<p><a href=\"http:\/\/feedproxy.google.com\/~r\/queerty2\/~3\/-m6up6L-1og\/shape-up-be-one-of-the-big-boys-of-summer-20150322\" class=\"autohyperlink\">feedproxy.google.com\/~r\/queerty2\/~3\/-m6up6L-1og\/shape-up-be-one-of-the-big-boys-of-summer-20150322<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Shape Up: Be One Of The Big Boys of Summer The bulking season is coming to an end, and soon it will be time to be lean for summer! It&rsquo;s our last chance to put on some muscle before it will be time to shred. This can only mean one thing: Time to lift heavy &hellip; <a href=\"https:\/\/www.gayfriendschat.com\/socialblog\/shape-up-be-one-of-the-big-boys-of-summer\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Shape Up: Be One Of The Big Boys of Summer<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2466,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[107],"tags":[],"class_list":["post-16199","post","type-post","status-publish","format-standard","hentry","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Shape Up: Be One Of The Big Boys of Summer - GAYFRIENDSCHAT.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gayfriendschat.com\/socialblog\/shape-up-be-one-of-the-big-boys-of-summer\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Shape Up: Be One Of The Big Boys of Summer - GAYFRIENDSCHAT.com\" \/>\n<meta property=\"og:description\" content=\"Shape Up: Be One Of The Big Boys of Summer The bulking season is coming to an end, and soon it will be time to be lean for summer! It&rsquo;s our last chance to put on some muscle before it will be time to shred. 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