Training

2017 Summer Shred: Workout Program, Day 4

Sculpt your beach body in just one month.

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DAY 4 | WORKOUT 3: FULL BODY

Workout by Matt Pudvah C.S.C.S

  • EXERCISE A1: Trap-Bar Deadlift | SETS: 3 | REPS: 1-1-1* | REST: 2-3 min
    • You'll need: Trap Bar
    • *Perform as a cluster set.
  • EXERCISE B1: Trap-Bar Deadlift | SETS: 4 | REPS: 15 | REST: --
    • You'll need: Trap Bar
    • Perform as a Romanian Deadlift, keeping your legs straight and hinging at hips.
  • EXERCISE B2: Neutral-Grip Pullup | SETS: 4 | REPS: 5* | REST: 60 sec
    • You'll need: Pullup Bar
    • *Perform eccentrically, lowering yourself to a count of 5 Mississippi.
  • EXERCISE C1: Dumbbell Bulgarian Split Squat | SETS: 4 | REPS: 15* | REST: --
    • You'll need: Dumbbells, Bench
    • *Each leg
  • EXERCISE C2: Neutral-Grip Dumbbell Bench Press | SETS: 4 | REPS: 10 | REST: --
    • You'll need: Dumbbells, Bench
    • Perform with dumbbells squeezed together throughout move.
  • EXERCISE C3: Pallof Press | SETS: 4 | REPS: 10* | REST: 60 sec
    • You'll need: Cables
    • *Each Arm

 

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