2017 Summer Shred: Workout Program, Day 4

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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