Online Fitness Trainer, Exercise Programs & Workout Routines

4-WEEK SUMMER SHRED WEEKS 2 & 4

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:
 Unrated
Created By:
GymAmerica on May 05, 2014
Users:
105 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Fat Loss, Muscle & Strength
Body Parts:
Thighs, Abs, Back, Chest, Biceps, Lower Back, Triceps
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.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Dumbbell Squat Thrusters25 lbs.1015
Farmers Carry50 lbs.4015
Dumbbell Clean and Press25 lbs.4015
Dumbbell Step Ups25 lbs.1015
Abs
Mountain Climbers-4015
Back
Dumbbell Snatch25 lbs.1015
Chest
Burpees-1015
Thighs
Lunge Jump-660
Dumbbell Squat Thrusters25 lbs.1015
Farmers Carry50 lbs.4015
Dumbbell Clean and Press25 lbs.4015
Dumbbell Step Ups25 lbs.1015
Abs
Mountain Climbers-4015
Back
Dumbbell Snatch25 lbs.1015
Chest
Burpees-1015
Thighs
Lunge Jump-660
Goblet Squat55 lbs.1015
Chest
Pushups-1015
Thighs
Walking Lunges without Weight-2015
Biceps
Cross Body Hammer Curls25 lbs.1015
Thighs
Ice Skater-1015
Chest
Pushup Position and Row25 lbs.860
Thighs
Goblet Squat55 lbs.1015
Chest
Pushups-1015
Thighs
Walking Lunges without Weight-2015
Biceps
Cross Body Hammer Curls25 lbs.1015
Thighs
Ice Skater-1015
Chest
Pushup Position and Row55 lbs.1060
Back
Kettlebell Russian Two-Hand Swing55 lbs.250
55 lbs.250
55 lbs.250
55 lbs.250
55 lbs.250
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Dumbbell Bench Press150 lbs.100
150 lbs.100
150 lbs.1060
Incline Dumbbell Press150 lbs.100
150 lbs.100
150 lbs.1060
Thighs
Barbell Squats150 lbs.100
150 lbs.100
150 lbs.1060
Lower Back
Deadlifts150 lbs.100
150 lbs.100
150 lbs.1060
Back
Bent-Over Barbell Rows75 lbs.100
75 lbs.100
75 lbs.1060
Triceps
Triceps Parallel-Bar Dips-100
-100
-1060
Thighs
Single-Arm Dumbbell Swing35 lbs.2015
35 lbs.2015
35 lbs.2015
35 lbs.2015
35 lbs.2015

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