I’ll do more updates on this plan, but I signed up for the Alphalete Summer Shredding challenge. Mainly as a way to get myself focused and challenge myself in as many life areas as I can. It ends right at the start of my 30th birthday, so the timing is perfect. Anyway, onto the workout!

If you want it in Google Doc form (for easy download), here it is: click here.

Summer Shredding Workout

Every week: fit in 3 or 4 days of cardio. (30 mins)
Week 1: All exercises 12-15 reps
Week 2: All exercises 8-10 reps
Week 3: All exercises 6-8 reps
Week 4: All exercises 2-4 reps
Cycle through all the rep ranges as needed

All exercises, 3 sets. Unless it’s one you want to build up more. (For me, that means legs #chickenlegs)

Rest-pause for all sets: On last set, go to failure, wait 15 seconds, then go to failure again.

Monday – Legs + Abs
Front squat
Romanian deadlift
Ball hamstring curl
Step ups
Ab work

Tuesday – Chest + Triceps
Cable fly
Incline bench press
Tricep rope pressdown
Tricep rope overhead extension
Dumbbell bench press
Reverse tricep extension
Ab work

Wednesday – Legs + Booty
Lateral lunges
Split squats
Hip thrusts
Rope pull throughs
Donkey kicks
Forearm curls
Forearm reverse curls
Ab work

Thursday – Back, Biceps
Single-arm lat pulldown
Dumbbell bent-over row
Lat pulldowns
Straight-arm pulldown
Seated cable row
Dumbbell curls
Hammer curls
Reverse curls
Cable curls
Ab work

Friday – Shoulders, Traps, Calves
Reverse shoulder fly
Dumbbell shoulder press
Upright row
Lateral raise
Front raise
Trap shrug
Standing calf raise
Ab work

Saturday – Optional
Hip thrusts
Forearm curl
Forearm reverse curl
Good mornings
Preacher curl
Ab work