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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