Guys, do you want to achieve that famous superhero look for summer? Most actors have full-time trainers and cooks when they are preparing for a movie. Most of us do not have the time or funding for that, so here is how you can accomplish this look on your own. By focusing on a few muscle groups men can look like they have packed on 10-15 pounds of muscle. By using a similar principle women can look like they have dropped a few percent in body fat. This is how to get the look you are striving for this summer.
We will start with the guys. The muscles that you need to bring out to give you the unbreakable look are the traps, upper chest, shoulders, lats, and abs. The goal is to thin the waistline and make the upper part of the frame as wide as possible. Try this workout a few times a week to get the right look for summer.
Shrugs This exercise will develop the trapezius muscle. Grab a dumbbell in each hand or a barbell. Raise your shoulders slowly up as far as you can. Pause for a half second and lower the weight down until you feel a stretch.
Try to complete 3 sets of 12
Lateral Raises This exercise will develop the shoulders to help add the width and roundness to the upper arm. Complete exercise with a dumbbell in each hand and arms straight down by your side. Keeping the arms as straight as possible, lift the weights straight out to the side until they are just above the shoulder. Keep the pace slow and weight pretty light, form is very important here.
Complete 3 sets of 15 reps
Incline Press This will work the upper chest to give you that nice top shelf look. Complete exercise by inclining the bench to around 45*. Then, grab a dumbbell in each hand and lean back on the bench. Keeping your elbows below your shoulders press the weight up and squeeze the chest muscles by trying to force the elbows towards each other. Complete 3 sets of 12 reps
Pull-ups This will help add width to the back and give you the V-taper look. Complete by grabbing a pull-up bar and raising yourself up until your chin clears the bar. If you cannot do a bodyweight pull-up, use a resistance band to help you up.
Complete 3 sets of 8
Bent over rows This exercise will develop the upper back area and build that yolk to make you look bulletproof. Complete this exercise by grabbing a barbell or a dumbbell in each hand. Hinge at the waist and push your body weight back in the hips and heels. Make sure that your back is flat when you bend forward. Pull the weight up toward your body and squeeze the elbows behind the back to get a big contraction in the back.
Complete 3 sets of 10 reps
V-ups The V-up is a great ab workout to get them all showing for summer. Lay flat on your back and lift both of your feet up as you also bring your shoulders off the ground turning your body into a V.
Complete 3 sets of 15
Rear delt flys This will bring out the back of the shoulder. Lean forward (seated or standing) with arms straight down towards the ground and a dumbbell in each hand. Pull your hands apart (palms down) and go out as wide and as high as you can go.
Complete 3 sets of 15
Side Plank This will get the obliques looking good and tighten up the waist line. Lie down on your side and prop your upper body up on your elbow and forearm. Lift your hip up off the ground and stretch your feet straight out so that your body is in a straight line. Keep your shoulder pushed away from your ear. Hold this position for 30-45 seconds.
Complete 3 sets
The diet to prepare for summer is simple. Most movie star diets do not follow a specific meal plan. Just simply start with 5 meals a day and include a serving of lean protein, a serving of a good carb source, and a serving of green vegetables. Slowly decrease the carb source from week to week until you are summer ready!