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The Perfect Summer Shred Workouts and Cardio

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The Perfect Summer Shred Workouts and Cardio THE PERFECT SUMMER SHRED WORKOUTS AND CARDIO 1 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO THE RULES These rules apply to all THE PERFECT SUMMER SHRED: of the workouts. WORKOUTS AND CARDIO * The sets and reps don’t include warm-up If you’re looking to burn down the old you on a tight deadline this summer, then send sets. Perform as many those old straight-set workouts packing! To get ultra-ripped, you need to amp up your as you need, but never overall training intensity. In this program, that means supersets, dropsets, clusters, and take your warm-ups density training. near muscle failure. • After warm-ups, Stick with this program for at least 4 weeks to give it the best chance to work. Along choose a weight that with the nutrition and supplementation guidelines outlined in the Cellucor Summer allows you to approach Shred Superfeature, it should be enough to kick-start some serious progress. While this muscle failure by the target rep listed. workout will increase your conditioning, the primary goal is to to get you leaner Adjust the weight by boosting your metabolism based on the parameters outlined in the 5 Musts of The on follow-up sets as Fat-Loss Workout article. necessary. • Train past failure using However, be warned that this program is fairly advanced as written. Adjust the volume advanced intensity and intensity downward depending on your ability if you feel like you’re struggling to boosters only where recover between workouts. noted in the program. LIFTING: TWO-ON/ONE-OFF SPLIT CARDIO: FIVE-ON/TWO-OFF SPLIT • Beginning-level lifters MONDAY MONDAY should reduce the training volume by Chest, Triceps, Abs HIIT eliminating 1-2 exercises from the TUESDAY TUESDAY middle of the routine Legs Steady-State Cardio and reduce the loads lifted. This program is WEDNESDAY WEDNESDAY not intended for rank beginners. Rest Rest (low-intensity cardio optional) THURSDAY THURSDAY • Rest 60-90 seconds between sets, except Shoulders, Traps, Abs, Calves HIIT where noted FRIDAY FRIDAY • Adjust the workout Back, Biceps Steady-State Cardio below as necessary for your personal circum- SATURDAY SATURDAY stances or modify your Rest Rest own routine with the suggestions in the SUNDAY SUNDAY companion training article. Cycle Repeats Cycle Repeats 2 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO CHEST, TRICEPS, ABS, HIIT CARDIO 01 TRAINING BARBELL BENCH PRESS HANGING KNEE RAISE 1 SETS REPS 9 REPS 3 16-18, USE REST MAX REPS IN 3 MIN. WITH PAUSE METHOD* 15-SEC. REST INTERVALS SUPERSET MACHINE CRUNCH INCLINE DUMBBELL PRESS 10 REPS 2 SETS REPS MAX REPS IN 3 MIN. WITH 3 6-8, NO REST 12RM WEIGHT RESTING 15-SEC. AFTER REACHING FAILURE BODYWEIGHT REAR LUNGE 3 SETS REPS HIIT CARDIO 11 Examples: Airdyne or fan bike, 3 45 SEC. REST 30 SEC. rower, stationary bike, jump rope, treadmill, stairmaster, SUPERSET elliptical, Jen Jewell’s Cures for the Cardio Blues DECLINE BENCH PRESS 4 SETS REPS * REST PAUSE METHOD: Using your approximate 8RM, 3 10-12 10-12 10-12 perform 4-5 reps, rest 15-20 seconds, and then another PEC-DECK MACHINE FLY 4-5 reps. Repeat until you 5 Perform single dropset at the end reach failure, at around of each set. When you hit failure, 16-18 reps total. Rest about reduce the weight by 25 percent and 60 seconds and repeat 2 immediately continue to failure again. more times. SETS REPS 3 12-15 12-15 12-15 SEATED DIP MACHINE 6 SETS REPS 3 16-18, USE REST PAUSE METHOD* SUPERSET CLOSE-GRIP PUSH-UP 7 SETS REPS 3 MAX REPS SEATED OVERHEAD 8 DUMBBELL EXTENSION SETS REPS 3 12-15 12-15 12-15 3 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO LEGS, STEADY-STATE CARDIO 02 TRAINING BARBELL SQUAT GLUTE KICK-BACK STANDING CALF RAISE 1 SETS REPS 5 Use your 12RM on a cable stack or 8 SETS REPS butt-blaster machine, alternate legs. 3 16-18, USE REST Take 15-second rest after reaching 4 12 12 20 20 PAUSE METHOD* failure on both sides. ONE DROPSET EACH SET** REPS SUPERSET MAX REPS IN 5 MIN. WITH 12RM STEADY-STATE FRONT SQUAT WEIGHT RESTING 15-SEC. 9 CARDIO TRAINING Examples: Treadmill, stationary 2 SETS REPS AFTER REACHING FAILURE bike, stairmaster, cycling or mountain 3 6-8, NO REST bike, jogging, elliptical, brisk walk, ROMANIAN DEADLIFT weighted walk SETS PUSH-UP 6 REPS REPS 3 SETS REPS 3 16-18, USE REST 45 MIN., MACHINE OR 3 45 SEC. REST 30 SEC. PAUSE METHOD* ACTIVITY OF YOUR CHOICE LEG PRESS LYING LEG CURL * REST PAUSE METHOD: Using your 7 SETS REPS approximate 8RM, perform 4-5 reps, 4 SETS REPS rest 15-20 seconds, and then another 3 10-12 10-12 10-12 3 12-15, ONE DROPSET 4-5 reps. Repeat until you reach fail- EACH SET** ure, at around 16-18 reps total. Rest about 60 seconds and repeat 2 more times. ** DROPSET: Perform single dropset at the end of each set. When you hit failure, reduce the weight by 25 percent and immediately continue to failure again. 4 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO SHOULDERS, TRAPS, ABS, CALVES + HIIT CARDIO 03 TRAINING PUSH PRESS DUMBBELL SHRUG 1 SETS REPS 7 REPS 4 6-8 6-8 10-12 10-12 MAX REPS IN 4 MIN. WITH 8RM WEIGHT RESTING 15-SEC. SUPERSET AFTER REACHING FAILURE DUMBBELL LATERAL RAISE 2 SETS REPS CABLE CRUNCH 8 REPS 3 10-12, ONE DROPSET EACH SET* MAX REPS IN 3 MIN. WITH 12RM WEIGHT RESTING 15-SEC. SEATED MACHINE AFTER REACHING FAILURE 3 OVERHEAD PRESS SETS REPS WEIGHTED DECLINE CRUNCH 3 12-15, ONE DROPSET 9 REPS EACH SET* MAX REPS IN 4 MIN. WITH 20RM WEIGHT RESTING 15-SEC. SUPERSET AFTER REACHING FAILURE SEATED BENT-OVER 4 REAR-DELT RAISE SEATED CALF RAISE SETS REPS 10 SETS REPS 3 8-10, NO REST 3 SETS OF 10, 1 SEC. PAUSE AT TOP BODYWEIGHT SQUAT 5 SETS REPS HIIT CARDIO 3 45 SEC. REST 30 SEC. 11 Examples: Airdyne or fan bike, rower, stationary bike, jump rope, treadmill, stairmaster, elliptical, Jen Jewell’s WIDE-GRIP CABLE Cures for the Cardio Blues UPRIGHT ROW 6 REPS REPS MAX REPS IN 4 MIN. WITH 12RM 20 MIN. ALTERNATING WEIGHT RESTING 15-SEC. 1 MIN. HIGH-INTENSITY, AFTER REACHING FAILURE 1 MIN. RECOVERY PACE * DROPSET: Perform single dropset at the end of each set. When you hit failure, reduce the weight by 25 percent and immediately continue to failure again. 5 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO BACK, BICEPS + STEADY-STATE CARDIO 04 TRAINING BENT-OVER BARBELL ROW DUMBBELL HAMMER CURL 1 SETS REPS 10 REPS 4 6-8 6-8 10-12 10-12 MAX REPS IN 4 MIN. WITH 8RM WEIGHT RESTING 15-SEC. SUPERSET AFTER REACHING FAILURE PULL-UP 2 SETS REPS STEADY-STATE 11 CARDIO TRAINING 3 MAX REPS, NO REST Examples: Treadmill, stationary bike, stairmaster, cycling or mountain SINGLE-ARM DUMBBELL ROW bike, jogging, elliptical, brisk walk, weighted walk 3 SETS REPS 3 8-10, REST 60-90 SEC.* REPS 45 MIN., MACHINE OR SUPERSET ACTIVITY OF YOUR CHOICE WIDE-GRIP SEATED CABLE ROW * DROPSET: Perform single dropset at 4 the end of each set. When you hit SETS REPS failure, reduce the weight by 25 3 10, NO REST percent and immediately continue to failure again. BODYWEIGHT SQUAT 5 SETS REPS 3 45 SEC. REST 30 SEC. SUPERSET CHEST-SUPPORTED ROW 6 SETS REPS 3 12-15, ONE DROPSET EACH SET* T-BAR ROW * 7 SETS REPS 3 10-12, ONE DROPSET EACH SET* SUPERSET SINGLE-ARM CABLE CURL 8 SETS REPS 3 8-10, ONE DROPSET EACH SET* EZ-BAR PREACHER CURL* 9 SETS REPS 3 10, ONE DROPSET EACH SET* 6 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO WWW.BODYBUILDING.COM/FUN/THE-PERFECT-SUMMER-SHRED.
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