Fill Out Your T-Shirt

Plan Details

The Fill Out Your T-Shirt routine by JefitTeam is a 13 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

During the summer seasons most people are focused on getting ripped, building those cut and chiseled... Read More

During the summer seasons most people are focused on getting ripped, building those cut and chiseled abs or only focused on building a certain aspect of their physique. But how much time are you really spending at the beach or in the sun without your shirt off? This routine is created for the time that you aren't in the sun and wearing your favorite T-Shirt while out and about. Want the arms that pop out of your sleeves? Broad shoulders and traps that fill out the neckline area? A chest that gives you that defined and chiseled look? Then download and give this routine a shot. <b><u>Why This Routine Works</b></u> Once of the most crucial aspects and benefits of this routine is that it helps you build a proportionate body. While other workout routines help you focus on building a fuller chest, wider back or bigger arms, this routine helps you in developing all of your muscles. This program will be followed for 4 weeks, this gives your body the proper amount of time to adjust to the training and build muscle that helps you create a full body to fill out your T-shirt. Your focus will be to add mass and develop all of your muscles through high intensity and volume training. This type of training method coupled with enough rest time will help you build the muscle mass you desire and grow. <b><u>Workout Day Split</b></u> • Weeks 1 + 2 Day 1 - Chest, Shoulders and Triceps Day 2 - Back and Biceps Day 3 - Cardio Day 4 - Abs and Legs Day 5 - Calves, Forearms and Shoulders Day 6 - Cardio • Weeks 3 + 4 Day 1 - Chest, Shoulders and Triceps Day 2 - Back and Biceps Day 3 - Cardio Day 4 - Abs and Legs Day 5 - Calves, Forearms and Shoulders Day 6 - Cardio <b><u>Fill Out Your T-Shirt Training Stats</b></u> • Weeks 1 + 2 Day 1 Total Workout Time : 38 Minutes Day 1 Total Rest Time : 38 Minutes Day 2 Total Workout Time : 28 Minutes Day 2 Total Rest Time : 28 Minutes Day 3 Total Workout Time : 40 Minutes Day 4 Total Workout Time : 35 Minutes Day 4 Total Rest Time : 30 Minutes Day 5 Total Workout Time : 31 Minutes Day 5 Total Rest Time : 31 Minutes Day 6 Total Workout Time : 40 Minutes • Weeks 3 + 4 Day 1 Total Workout Time : 40 Minutes Day 1 Total Rest Time : 39 Minutes Day 2 Total Workout Time : 28 Minutes Day 2 Total Rest Time : 28 Minutes Day 3 Total Workout Time : 40 Minutes Day 4 Total Workout Time : 35 Minutes Day 4 Total Rest Time : 30 Minutes Day 5 Total Workout Time : 28 Minutes Day 5 Total Rest Time : 28 Minutes Day 6 Total Workout Time : 40 Minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Press Machine • Bench • Weight Plate <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.