Fitwelder
Member
Here's my routine to get shredded for the summer. Lemme know what you guys think. *I keep it light on shoulders because of a nagging injury. Also I've designed this take take about an hour and a half per day.
Day 1:
Chest/tris
Legs
Cardio + abs
Back + bis
Cardio + abs
Day 6
Shoulders+traps
Rest
Day 1:
Chest/tris
- Flat bench pyramid (12x135#, 10x185#, 8x205#, 6x225#, 4x245, then finish with 135# for as many reps as I can do.)
- Incline dumbell dumbell press 10x75# superset with dumbell pullover 10x75# for 5 total sets.
- Giant set (3 rounds minimal rest) -decline bench skullcrushers 12x75#/decline bench sit-ups 20 slow reps/plyometric push-ups (as many as I can do, then a couple more
) - Giant set (3 rounds minimal rest) -seated overhead dumbell triceps press 12x75#/standing dumbell side about crunch (not sure what this is called) 25x30# per side/dips (as many as I can do, then a couple more )
- Finish off with 3 supersets of cable fly drop sets/cable rope triceps press down (21s)
Legs
- Squats pyramid (12x135#, 8x225#, 6x275#, 4x295, then finish with 135# for as many reps as I can do.)
- Leg press pyramid (same format as squats but every machine is different so I won't get specific)
- Seated leg extension 4x12 reps superset with 30# alternating dumbell lunges 20 per leg
- Lying leg curl 4x12 reps superset with dumbell romanian deadlifts 45#
- Giant set (3 rounds, minimal rest between sets) -seated calf raise 90#x20/burpees x 20/2 min plank
- Giant set (3 rounds, min rest between sets) -standing single leg calf raise on smith machine 90#x20 per leg/hack squat on smith machine 90# until failure then a couple more/hanging leg raise x 20 reps
Cardio + abs
- Random ab exercises, lots of cable stuff and about 40 minutes of intervals on stairs bike or treadmill
Back + bis
- Deadlifts pyramid (12x135#, 8x225#, 6x310#, 4x405#, then finish with 135# for as many reps as I can do.)
- Bentover barbell row in smith machine 4x12 reps @ 140# superset with 30# alternating dumbell hammer curls 14 per arm
- Single arm dumbell rows 4x12 reps @ 90#/arm superset with barbell curls 14 reps @80#
- Giant set (3 rounds, minimal rest between sets) -Seated cable wide-grip pull down 12x160#/burpees x 20/seated cable row 12x180#
- Giant set (3 rounds, min rest between sets) -single arm cable squat n row 14x80# per arm/chin-ups until failure then a couple more/some form of crunch x 20 reps
Cardio + abs
- Random ab exercises, lots of cable stuff and about 40 minutes of intervals on stairs bike or treadmill
Day 6
Shoulders+traps
- Seated dumbell shoulder press 4x12 reps 75#
- Seated barbell press in smith machine 4x12 reps 90# superset with smith machine up-right rows 12 reps 90#
- Dumbell lateral raises 4x20 reps 25# superset with plyometric push-ups (until failure)
- Dumbell front raises 4x20 reps 25# superset with dumbell shrugs 75#x 20 reps
- Giant set (3 rounds, min rest between sets) -rear delt cable flys 20x25#/hanging leg raise until failure then a couple more/burpees x 20 reps
- Smith machine barbell shrug pyramid (20x90#, 16x180#, 12x230#, 8x270#, then finish with 90# as many reps as possible than some more)
Rest
