Scribd
Upload
10K views3 pages

Summer - Shredding-Christian Guzman

This document outlines Christian Guzman's summer shredding routine, which consists of push, pull, and leg workouts performed over 6 days with 1 day of rest. The push workouts focus on exercises like bench press and overhead press. The pull workouts include rows and pulldowns. The leg workouts consist of squats, lunges, and calf raises. Macros are provided for a 160lb male at 2240 calories, 160g protein, 220g carbs, and 80g fat.

Uploaded by

lucbaker
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
10K views3 pages

Summer - Shredding-Christian Guzman

This document outlines Christian Guzman's summer shredding routine, which consists of push, pull, and leg workouts performed over 6 days with 1 day of rest. The push workouts focus on exercises like bench press and overhead press. The pull workouts include rows and pulldowns. The leg workouts consist of squats, lunges, and calf raises. Macros are provided for a 160lb male at 2240 calories, 160g protein, 220g carbs, and 80g fat.

Uploaded by

lucbaker
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 3

Christian Guzman Summer Shredding Routine

Push Workout 1 Push Workout 2


Exercise Sets Reps Exercise
Bench Press 3 8 Overhead Press
Dumbbell Shoulder Press 3 10 Dumbbell Bench Press
Pec Deck 3 10 Pec Deck
Lateral Raise 3 10 Lateral Raise
Tricep Extension 3 12 Tricep Extension
Skullcrusher 3 12 Skullcrusher

Pull Workout 1 Pull Workout 2


Exercise Sets Reps Exercise
Barbell Row 3 8 Weighted Pull-Ups
Lat Pulldown 3 10 Lateral Cable Row
Shrug 3 10 Shrug
Reverse Fly 3 10 Reverse Fly
Dumbbell Curl 3 12 Dumbbell Curl
Hammer Curl 3 12 Hammer Curl

Leg Workout 1 Leg Workout 1


Exercise Sets Reps Exercise
Squat 3 8 Squat
Leg Press 3 10 Leg Press
Quad Extension 3 10 Quad Extension
Hamstring Curl 3 10 Hamstring Curl
Dumbbell Lunges 3 15 Dumbbell Lunges
Calf Raises 3 12 Calf Raises
edding Routine This program is meant to be run for 6 days on, 1 day off.
You can do 3 days on, 1 day off, if you aren't recovering prope

sh Workout 2
ercise Sets Reps Program Diagram by HeavyLiftz.com
erhead Press 3 8
mbbell Bench Press 3 10
c Deck 3 10 Starting Macros for Summer Shredding Calculator:
eral Raise 3 10
cep Extension 3 12 Weight: 160
ullcrusher 3 12
Calories: 2240
ll Workout 2 Protein 160
ercise Sets Reps Carbs 220
eighted Pull-Ups 3 8 Fats 80
eral Cable Row 3 10
rug 3 10 (change the weight to your current weight in lbs.)
verse Fly 3 10
mbbell Curl 3 12
mmer Curl 3 12

g Workout 1
ercise Sets Reps
uat 5 5
g Press 3 10
ad Extension 3 12
mstring Curl 3 12
mbbell Lunges 3 12
lf Raises 3 12
un for 6 days on, 1 day off.
ff, if you aren't recovering properly.

hredding Calculator:

rrent weight in lbs.)

You might also like