Online Fitness Trainer, Exercise Programs & Workout Routines

4-WEEK SUMMER SHRED WEEKS 1 & 3

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
GymAmerica
Rating:
 Rating: 4.0/5.0
Created By:
GymAmerica on May 05, 2014
Users:
615 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Fat Loss, Muscle & Strength
Body Parts:
Chest, Thighs, Trapezius, Biceps, Triceps, Back, Abs, Lower Back, Shoulders
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday
Tags:
summer shred
Description

This workout program will get you shredded for summer. In these total-body workouts, the reps are designed to maximize muscle growth, while the limited rest ramps up your heart rate. The combination will send your metabolism through the roof to burn fat and carve a chiseled physique.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press150 lbs.100
150 lbs.100
150 lbs.100
Thighs
Goblet Squat55 lbs.100
55 lbs.100
55 lbs.1045
Chest
Incline Barbell Press130 lbs.100
130 lbs.100
130 lbs.100
Thighs
Prisoner Squats-200
-200
-2045
Trapezius
Barbell Upright Rows75 lbs.100
75 lbs.100
75 lbs.100
Thighs
Offset Dumbbell Reverse Lunge25 lbs.100
25 lbs.100
25 lbs.100
25 lbs.100
25 lbs.100
25 lbs.1045
Biceps
Standing Barbell Curls75 lbs.1060
75 lbs.100
75 lbs.100
Triceps
Standing Dumbbell Two-Arm Triceps Kickback35 lbs.100
35 lbs.100
35 lbs.100
Back
Kettlebell Russian Two-Hand Swing55 lbs.2515
55 lbs.2515
55 lbs.2515
55 lbs.2515
55 lbs.2515
Abs
Reverse Crunches-200
Bridge (Plank)-300
Chest
Pushups-50
Abs
Bridge (Plank)-300
Chest
Pushups-40
Abs
Bridge (Plank)-300
Chest
Pushups-30
Abs
Bridge (Plank)-300
Chest
Pushups-20
Abs
Bridge (Plank)-300
Chest
Pushups-10
Abs
Reverse Crunches-200
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Barbell Squats150 lbs.100
150 lbs.100
150 lbs.100
Lower Back
Back Extensions-100
-100
-100
Biceps
Cross Body Hammer Curls25 lbs.100
25 lbs.100
25 lbs.1030
Lower Back
Deadlifts150 lbs.100
150 lbs.100
150 lbs.100
Abs
Cross-Body Mountain Climber-100
-100
-100
Shoulders
Twisting Dumbbell Shoulder Press25 lbs.100
25 lbs.100
25 lbs.1030
Standing Barbell Press75 lbs.100
75 lbs.100
75 lbs.100
Front Dumbbell Raises15 lbs.100
15 lbs.100
15 lbs.100
Lateral Dumbbell Raises15 lbs.100
15 lbs.100
15 lbs.100
Back
Kettlebell Russian Two-Hand Swing55 lbs.200
55 lbs.200
55 lbs.2030
Thighs
Single-Arm Dumbbell Squat to Press25 lbs.20
Chest
Burpees-10
Thighs
Single-Arm Dumbbell Squat to Press25 lbs.40
Chest
Burpees-20
Thighs
Single-Arm Dumbbell Squat to Press25 lbs.60
Chest
Burpees-30
Thighs
Single-Arm Dumbbell Squat to Press25 lbs.80
Chest
Burpees-40
Thighs
Single-Arm Dumbbell Squat to Press25 lbs.100
Chest
Burpees-560
Thighs
Single-Arm Dumbbell Swing35 lbs.2015
35 lbs.2015
35 lbs.2015
35 lbs.2015
35 lbs.2015
Abs
Bridge (Plank)-300
Side Plank-300
Bridge (Plank)-300
Side Plank-300
Bridge (Plank)-3030
-300
Side Plank-300
Bridge (Plank)-300
Side Plank-300
Bridge (Plank)-3030
-300
Side Plank-300
Bridge (Plank)-300
Side Plank-300
Bridge (Plank)-3030

Workout routine comments

No comments have been posted yet.



Help

Powered by Genesant Technologies, Inc. - Copyright © 2024. Use of this site constitutes acceptance of our terms and conditions and privacy policy. The content provided on inet.genesant.com is provided for informational purposes only and is not intended in any way to be a substitute for professional medical advice, diagnosis or treatment.

We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.