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Summer Shredding 6 Weeks Out PDF

This document outlines a 7-day summer shredding workout program split into push, pull, and leg days with exercises, sets, reps, and notes provided for each day. The program aims to build muscle and shred body fat through compound and isolation exercises performed with multiple sets and rep ranges. Rest days and ab exercises are also included to support recovery and core strength.

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Justin Ricketts
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6K views6 pages

Summer Shredding 6 Weeks Out PDF

This document outlines a 7-day summer shredding workout program split into push, pull, and leg days with exercises, sets, reps, and notes provided for each day. The program aims to build muscle and shred body fat through compound and isolation exercises performed with multiple sets and rep ranges. Rest days and ab exercises are also included to support recovery and core strength.

Uploaded by

Justin Ricketts
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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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

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