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    Summer Shredding 6 Weeks Out PDF

    Uploaded by

    Justin Ricketts
    This document outlines a 7-day summer shredding workout program split into push, pull, and leg days with exercises, sets, reps, and notes provided for each day. The program aims to build muscle and shred body fat through compound and isolation exercises performed with multiple sets and rep ranges. Rest days and ab exercises are also included to support recovery and core strength.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Summer Shredding 6 Weeks Out PDF

    Uploaded by

    Justin Ricketts
    4K views6 pages
    This document outlines a 7-day summer shredding workout program split into push, pull, and leg days with exercises, sets, reps, and notes provided for each day. The program aims to build muscle and shred body fat through compound and isolation exercises performed with multiple sets and rep ranges. Rest days and ab exercises are also included to support recovery and core strength.

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    Summer_Shredding_6_weeks_out.pdf

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    This document outlines a 7-day summer shredding workout program split into push, pull, and leg days with exercises, sets, reps, and notes provided for each day. The program aims to build muscle and shred body fat through compound and isolation exercises performed with multiple sets and rep ranges. Rest days and ab exercises are also included to support recovery and core strength.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4K views6 pages

    Summer Shredding 6 Weeks Out PDF

    Uploaded by

    Justin Ricketts
    This document outlines a 7-day summer shredding workout program split into push, pull, and leg days with exercises, sets, reps, and notes provided for each day. The program aims to build muscle and shred body fat through compound and isolation exercises performed with multiple sets and rep ranges. Rest days and ab exercises are also included to support recovery and core strength.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    SUMMER SHREDDING

    DAY 1: PULL A

    EXERCISE SETS REPS NOTES

    Neutral grip pull-up 3 15 Sequence: 5 partial reps, 3


    second stretch at bottom,
    then repeat
    Bent-over barbell row 4 8-10 Last set is drop set,
    Pendlay-style
    Hammer Strength row 3 10

    superset with

    Hammer Strength high row 10


    Lat pulldown 3 To failure If assistance available,
    perform forced reps after
    failure
    Close-grip cable row 3 12-15

    superset with

    Cable pullover 15
    Dumbbell rear delt fly 4 10-12
    Incline dumbbell curl 4 8-10
    Single-arm preacher curl 3 10
    Reverse EZ bar curl 3 10-15
    DAY 2: PUSH A

    EXERCISE SETS REPS NOTES

    Flat bench press 4 6 Last set: AMRAP


    Incline Hammer Strength press 4 6 Start as heavy as possible,
    8 decrease weight each set
    10 to hit desired reps
    12
    Cable chest press 3 10

    superset with

    Cable fly 10
    French press 4 8
    Tricep pushdown 3 10-12 Pushdown: straight or EZ
    bar
    superset with

    Dumbbell kickbacks 10-12 Kickbacks: 2 second pause


    at top
    EZ bar front raise 3 10-12

    superset with

    Dumbbell lateral raise 10-12


    Behind-the-back cable lateral 3 12-15
    raise

    superset with

    Cable upright row


    DAY 3: LEGS A

    EXERCISE SETS REPS NOTES

    Lying hamstring curl 4 12-15


    Barbell squat 3 8
    Leg extension 4 12-15
    Leg press 4 12-15 Narrow stance
    Walking lunges 3 20 Longer strides
    Standing calf raise 5 10

    superset with

    Seated calf raise


    DAY 4: PULL B

    EXERCISE SETS REPS NOTES

    Weighted pull-up 3 4-6 If youre able to complete


    more than 3 sets of 10
    OR bodyweight, perform
    weighted
    Bodyweight pull-up To failure
    Use assistance machine if
    needed
    Narrow grip lat pulldown 4 10
    Single-arm dumbbell row 3 8
    FreeMotion cable lat pulldown 3 15

    superset with

    FreeMotion cable rear delt pull 12-15


    Rack pull 3 8
    Barbell curl 4 6-8
    Hammer curl 4 8-10
    Spider curl 4 12-15
    DAY 5: PUSH B

    EXERCISE SETS REPS NOTES

    Cable fly 4 12-15


    Incline dumbbell press 4 8
    Decline bench press 3 10
    Weighted dips 3 10-12 If youre able to complete
    more than 3 sets of 12
    OR bodyweight, perform
    weighted
    Bodyweight dips
    Use assistance machine if
    needed
    Cable pushdown 4 10-12 Use rope
    Single-arm cable extension 3 15
    Lateral raise 5 12-15
    DAY 6: LEGS B

    EXERCISE SETS REPS NOTES

    Seated hamstring curl 4 12-15


    Stiff legged deadlift 3 6-8
    Standing single-leg hamstring 3 12-15
    curl
    Leg extension 5 12-15
    Leg press 5 8-10
    Seated calf raise 5 15

    superset with

    Standing calf raise

    DAY 7: OFF

    ABS

    EXERCISE SETS REPS NOTES

    Rope crunch 5 15 Select and perform 1-2


    exercises at the end of 3-5
    Hanging knee raise 5 15
    workouts per week.
    Decline bench leg raise 5 15
    Stability ball crunch 5 15

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