Workout Plans
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Day 22 : Monday

Duration 60 min
Exercises 5
Equipment Yes
Take about five sets or 10 minutes to work up to a near one-rep max in each of the four main lifts. This is not a powerlifting meet. It’s OK to leave something in the tank, but you should work up to as heavy as you can on this particular day.

Exercise 1

Squat You'll need: Barbell How to
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-- sets
1 reps
as needed rest
*Take 10 minutes to work up to a near one-rep max. Hold loaded barbell on your back, pinning it across your traps. Drop into a low squat with your thighs parallel to the ground. Drive through your heels as you stand back up.

Exercise 2

Barbell Overhead Press You'll need: Barbell How to
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-- sets
1 reps
as needed rest
*Take 10 minutes to work up to a near one-rep max.

Exercise 3

Deadlift You'll need: Barbell How to
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-- sets
1 reps
as needed rest
*Take 10 minutes to work up to a near one-rep max.

Exercise 4

Bench Press You'll need: Barbell How to
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-- sets
1 reps
as needed rest
*Take 10 minutes to work up to a near one-rep max.

Exercise 5

Pullup You'll need: Pullup Bar How to
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-- sets
to failure reps
as needed rest
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