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