Friday, June 6, 2014

Summer Shred PLAN

Here is a solid routine for someone planning on working out 3 times a week.
You could also lighten up the weights, up the reps and add one into your current routine here and there to kick it up a notch.

Everything is done superset fashion with no rest between exercises. 
Try to complete 3-4 sets of each round before moving to the next one.
Keep it moving!!!
I want to see some sweat!
Its not sweat until it drips!


LEGS/ABS
Box Jumps x 10
Dragon flag situps x 10
Front Squats x 15
Decline Bench Russian Twists x 15 > (superset) Behind the head weighted sit-ups x 10
Step Up / Side Raises x 10 each side
Plank 1:00
CHEST/BACK
Walkover Pushups x 10 each side
Pullups or Modified Pullups or TRX Row x 10
Incline Press (One up at all times) x 10 >  both at same time x 5
Deadlifts x 10
Cable Flyes x 15 > Jacknife (burpee without jump at top) Pushups x 10
Romanian Deadlift/Bentrow/Shrug x 15
ARMS
Seated Dumbbell Hammer Curls/Shoulder Press x 15 > Hammer Curls only x 5
Russian Heels 1:00
Cable Bicep Curls x 15 > Cable Upright Rows x 10
Stepback/Shd Press x 10 each side
VIDEO COMING SOON
Close Grip Pushups on BOSU x 10-20
TRX Curls x 10
Cable Tricep Ext x 15
Bench Dips x 20
Up Side Down's x 10 > Front Raise Punch x 10


Thomas Murphy, CSCS, Pn1


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