How to GET the male summer body

Summer is just around the corner, and many men want to get that male summer body. The body that women find attractive, the body that other men respect and the body that makes you feel confident and amazing. In this video, I will explain exactly how to get your version of the male summer body as I have done it myself.Show more

Progressive overload video: https://rumble.com/v4ic5yl-progressive-overload-its-not-just-for-the-gym.html

The workout:

Day 1 and 5 - Pull - Rest 2 minutes between sets
Pull ups: 3 sets to failure (add weight if can do more than 12 pull ups) (use assisted pull up/dip machine if can't do any for 3 sets of 8-12 reps)
Barbell Bent over row: 3 sets 6-8 reps
Face pulls: 3 sets 8-12 reps
Bicep curls: 3 sets 8-12 reps
Hammer curls: 3 sets 8-12 reps
Plank: 1 set to failure
Deadhang: 1 set to failure

Day 2 and 6 - Push - Rest 2 minutes between sets
Barbell standing shoulder press: 3 sets 6-8 reps
Dumbbell incline bench press (15 degree angle): 3 sets 6-8 reps
Dumbbell lateral raises: 3 sets 12-20 reps
Dips: 3 sets to failure (add weight if can do more than 12 dips) (use assisted pull up/dip machine if can't do any for 3 sets of 8-12 reps)
Dumbbell skull crushers: 3 sets 8-12 reps
Cable lateral raises: 2 sets per arm 12-20 reps

Day 3 - Legs - Rest at least 2 minutes between sets
Barbell back squats: 5 sets 6-8 reps (do not go to failure but still challenge yourself)
Romanian deadlifts: 5 sets 6-8 reps (do not go to failure but still challenge yourself)
Dumbbell Bulgarian split squats: 3 sets per leg 8-12 reps
Tuck l-sit hold from bar: 2 sets to failure

Days 4 and 7 - Rest days - If possible do light cardio like play a sport

Reminder: it will be hard to get the male summer body, but it is worth it.