SUMMER SHREDDING
DAY 1: PULL A
EXERCISE
SETS REPS
NOTES
Neutral grip pull-up
3
Bent-over barbell row
4
8-10
Hammer Strength row
3
10
15 Sequence: 5 partial reps, 3
second stretch at bottom,
then repeat
Last set is drop set,
Pendlay-style
superset with
10
Hammer Strength high row
Lat pulldown
3 To 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
If assistance available,
perform forced reps after
failure
DAY 2: PUSH A
EXERCISE
SETS REPS
NOTES
Flat bench press
4
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
6
Last set: AMRAP
superset with
10
Cable fly
French press
4
8
Tricep pushdown
3
10-12
Pushdown: straight or EZ
bar
superset with
Dumbbell kickbacks
EZ bar front raise
10-12 Kickbacks: 2 second pause
at top
3
10-12
superset with
10-12
Dumbbell lateral raise
Behind-the-back cable lateral
raise
superset with
Cable upright row
3
12-15
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
Weighted pull-up
SETS REPS
3
NOTES
4-6
OR
Bodyweight pull-up
If you’re able to complete
more than 3 sets of 10
bodyweight, perform
weighted
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
OR
If you’re able to complete
more than 3 sets of 12
bodyweight, perform
weighted
Bodyweight dips
Use assistance machine if
needed
Cable pushdown
4
10-12
Single-arm cable extension
3
15
Lateral raise
5
12-15
Use rope
DAY 6: LEGS B
EXERCISE
SETS REPS
NOTES
Seated hamstring curl
4
12-15
Stiff legged deadlift
3
6-8
Standing single-leg hamstring
curl
3
12-15
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
Hanging knee raise
5
15
Decline bench leg raise
5
15
Stability ball crunch
5
15
Select and perform 1-2
exercises at the end of 3-5
workouts per week.