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Six-Week Summer Cleaning Workout

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Cleans/Push Dominant/Pull Minor

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Barbell Power Clean

Equipment
Barbell
Sets
3
Reps
8
Rest
--
Perform exercises 1A-1C as a circuit. Do one set of each exercise straight through then repeat 2 times. Rest for 2 min between circuits.
Exercise 2 of 8

General Pushup

Equipment
No Equipment
Sets
3
Reps
20
Rest
--
Perform exercises 1A-1C as a circuit. Do one set of each exercise straight through then repeat 2 times. Rest for 2 min between circuits.
Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
Perform exercises 1A-1C as a circuit. Do one set of each exercise straight through then repeat 2 times. Rest for 2 min between circuits.
Equipment
Bench
Sets
3
Reps
10
Rest
--
Perform exercises 2A-2C as a circuit. Do one set of each exercise straight through then repeat 2 times. Rest for 90 sec between circuits.
Exercise 5 of 8

Seated Hammer Curl

Equipment
Sets
3
Reps
10
Rest
--
Perform exercises 2A-2C as a circuit. Do one set of each exercise straight through then repeat 2 times. Rest for 90 sec between circuits.
Exercise 6 of 8

Decline Twisting Situp

Equipment
Sets
3
Reps
10*
Rest
--
*Per side. Perform exercises 2A-2C as a circuit. Do one set of each exercise straight through then repeat 2 times. Rest for 90 sec between circuits.
Equipment
Dumbbells, Swiss Ball
Sets
3
Reps
10
Rest
--
Perform exercises 3A-3B as a superset. Do one set of each exercise straight through then repeat 2 times. Rest for 1 min between supersets.
Exercise 8 of 8

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
10
Rest
--
Perform exercises 3A-3B as a superset. Do one set of each exercise straight through then repeat 2 times. Rest for 1 min between supersets.
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