THE PERFECT SUMMER SHRED
WORKOUTS AND CARDIO
1 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO
THE RULES
THE PERFECT SUMMER SHRED:
WORKOUTS AND CARDIO
These rules apply to all
of the workouts.
* The sets and reps
don’t include warm-up If you’re looking to burn down the old you on a tight deadline this summer, then send
sets. Perform as many those old straight-set workouts packing! To get ultra-ripped, you need to amp up your
as you need, but never overall training intensity. In this program, that means supersets, dropsets, clusters, and
take your warm-ups density training.
near muscle failure.
• After warm-ups, Stick with this program for at least 4 weeks to give it the best chance to work. Along
choose a weight that with the nutrition and supplementation guidelines outlined in the Cellucor Summer
allows you to approach Shred Superfeature, it should be enough to kick-start some serious progress. While this
muscle failure by
the target rep listed. workout will increase your conditioning, the primary goal is to to get you leaner
Adjust the weight by boosting your metabolism based on the parameters outlined in the 5 Musts of The
on follow-up sets as Fat-Loss Workout article.
necessary.
• Train past failure using However, be warned that this program is fairly advanced as written. Adjust the volume
advanced intensity and intensity downward depending on your ability if you feel like you’re struggling to
boosters only where recover between workouts.
noted in the program.
LIFTING: TWO-ON/ONE-OFF SPLIT CARDIO: FIVE-ON/TWO-OFF SPLIT
• Beginning-level lifters
MONDAY MONDAY
should reduce the
training volume by Chest, Triceps, Abs HIIT
eliminating 1-2
exercises from the TUESDAY TUESDAY
middle of the routine Legs Steady-State Cardio
and reduce the loads
lifted. This program is WEDNESDAY WEDNESDAY
not intended for rank
beginners. Rest Rest (low-intensity cardio optional)
THURSDAY THURSDAY
• Rest 60-90 seconds
between sets, except Shoulders, Traps, Abs, Calves HIIT
where noted
FRIDAY FRIDAY
• Adjust the workout Back, Biceps Steady-State Cardio
below as necessary for
your personal circum- SATURDAY SATURDAY
stances or modify your Rest Rest
own routine with the
suggestions in the SUNDAY SUNDAY
companion training
article. Cycle Repeats Cycle Repeats
2 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO
CHEST, TRICEPS, ABS, HIIT CARDIO
01 TRAINING
1 BARBELL BENCH PRESS
SETS REPS 9 HANGING KNEE RAISE
REPS
3 16-18, USE REST MAX REPS IN 3 MIN. WITH
PAUSE METHOD* 15-SEC. REST INTERVALS
SUPERSET
10 MACHINE CRUNCH
2 INCLINE DUMBBELL PRESS
SETS REPS
REPS
MAX REPS IN 3 MIN. WITH
3 6-8, NO REST 12RM WEIGHT RESTING 15-SEC.
AFTER REACHING FAILURE
3 BODYWEIGHT REAR LUNGE
SETS
3
REPS
45 SEC. REST 30 SEC. 11 HIIT CARDIO
Examples: Airdyne or fan bike,
rower, stationary bike, jump
rope, treadmill, stairmaster,
SUPERSET elliptical, Jen Jewell’s Cures
for the Cardio Blues
4 DECLINE BENCH PRESS
SETS REPS * REST PAUSE METHOD: Using
your approximate 8RM,
3 10-12 10-12 10-12 perform 4-5 reps, rest 15-20
seconds, and then another
5 PEC-DECK MACHINE FLY 4-5 reps. Repeat until you
Perform single dropset at the end reach failure, at around
of each set. When you hit failure, 16-18 reps total. Rest about
reduce the weight by 25 percent and 60 seconds and repeat 2
immediately continue to failure again. more times.
SETS REPS
3 12-15 12-15 12-15
6 SEATED DIP MACHINE
SETS REPS
3 16-18, USE REST
PAUSE METHOD*
SUPERSET
7 CLOSE-GRIP PUSH-UP
SETS REPS
3 MAX REPS
8 SEATED OVERHEAD
DUMBBELL EXTENSION
SETS REPS
3 12-15 12-15 12-15
3 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO
LEGS, STEADY-STATE CARDIO
02 TRAINING
1 BARBELL SQUAT
SETS REPS 5 GLUTE KICK-BACK
Use your 12RM on a cable stack or
butt-blaster machine, alternate legs.
8 STANDING CALF RAISE
SETS REPS
3 16-18, USE REST Take 15-second rest after reaching 4 12 12 20 20
PAUSE METHOD* failure on both sides.
ONE DROPSET EACH SET**
REPS
SUPERSET MAX REPS IN 5 MIN. WITH 12RM
2 FRONT SQUAT WEIGHT RESTING 15-SEC. 9 STEADY-STATE
CARDIO TRAINING
Examples: Treadmill, stationary
SETS REPS AFTER REACHING FAILURE
bike, stairmaster, cycling or mountain
3 6-8, NO REST bike, jogging, elliptical, brisk walk,
6 ROMANIAN DEADLIFT weighted walk
3 PUSH-UP SETS REPS REPS
SETS REPS
3 16-18, USE REST 45 MIN., MACHINE OR
3 45 SEC. REST 30 SEC. PAUSE METHOD* ACTIVITY OF YOUR CHOICE
4 LEG PRESS
SETS REPS
7 LYING LEG CURL
SETS REPS
* REST PAUSE METHOD: Using your
approximate 8RM, perform 4-5 reps,
rest 15-20 seconds, and then another
3 10-12 10-12 10-12 3 12-15, ONE DROPSET 4-5 reps. Repeat until you reach fail-
EACH SET** ure, at around 16-18 reps total. Rest
about 60 seconds and repeat 2 more
times.
** DROPSET: Perform single dropset
at the end of each set. When you
hit failure, reduce the weight by 25
percent and immediately continue to
failure again.
4 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO
SHOULDERS, TRAPS, ABS, CALVES + HIIT CARDIO
03 TRAINING
1 PUSH PRESS
SETS REPS 7 DUMBBELL SHRUG
REPS
4 6-8 6-8 10-12 10-12 MAX REPS IN 4 MIN. WITH 8RM
WEIGHT RESTING 15-SEC.
SUPERSET AFTER REACHING FAILURE
2 DUMBBELL LATERAL RAISE
SETS
3
REPS
10-12, ONE DROPSET 8 CABLE CRUNCH
REPS
EACH SET* MAX REPS IN 3 MIN. WITH 12RM
WEIGHT RESTING 15-SEC.
AFTER REACHING FAILURE
3 SEATED MACHINE
OVERHEAD PRESS
SETS
3
REPS
12-15, ONE DROPSET 9 WEIGHTED DECLINE CRUNCH
REPS
EACH SET* MAX REPS IN 4 MIN. WITH 20RM
WEIGHT RESTING 15-SEC.
SUPERSET AFTER REACHING FAILURE
4 SEATED BENT-OVER
REAR-DELT RAISE
SETS REPS 10 SEATED CALF RAISE
SETS REPS
3 8-10, NO REST SETS OF 10,
3
1 SEC. PAUSE AT TOP
5 BODYWEIGHT SQUAT
11 HIIT CARDIO
SETS REPS
3 45 SEC. REST 30 SEC. Examples: Airdyne or fan bike, rower,
stationary bike, jump rope, treadmill,
stairmaster, elliptical, Jen Jewell’s
6 WIDE-GRIP CABLE
UPRIGHT ROW
Cures for the Cardio Blues
REPS
REPS
MAX REPS IN 4 MIN. WITH 12RM 20 MIN. ALTERNATING
WEIGHT RESTING 15-SEC. 1 MIN. HIGH-INTENSITY,
AFTER REACHING FAILURE 1 MIN. RECOVERY PACE
* DROPSET: Perform single dropset at the
end of each set. When you hit failure,
reduce the weight by 25 percent and
immediately continue to failure again.
5 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO
BACK, BICEPS + STEADY-STATE CARDIO
04 TRAINING
1 BENT-OVER BARBELL ROW
SETS REPS 10 DUMBBELL HAMMER CURL
REPS
4 6-8 6-8 10-12 10-12 MAX REPS IN 4 MIN. WITH 8RM
WEIGHT RESTING 15-SEC.
SUPERSET AFTER REACHING FAILURE
2 PULL-UP
SETS
3
REPS
MAX REPS, NO REST 11 STEADY-STATE
CARDIO TRAINING
Examples: Treadmill, stationary
bike, stairmaster, cycling or mountain
bike, jogging, elliptical, brisk walk,
3 SINGLE-ARM DUMBBELL ROW
SETS REPS
weighted walk
REPS
3 8-10, REST 60-90 SEC.*
45 MIN., MACHINE OR
SUPERSET ACTIVITY OF YOUR CHOICE
4 WIDE-GRIP SEATED
CABLE ROW * DROPSET: Perform single dropset at
the end of each set. When you hit
SETS REPS failure, reduce the weight by 25
3 10, NO REST percent and immediately continue
to failure again.
5 BODYWEIGHT SQUAT
SETS REPS
3 45 SEC. REST 30 SEC.
SUPERSET
6 CHEST-SUPPORTED ROW
SETS REPS
3 12-15, ONE DROPSET
EACH SET*
7 T-BAR ROW *
SETS REPS
3 10-12, ONE DROPSET
EACH SET*
SUPERSET
8 SINGLE-ARM CABLE CURL
SETS REPS
3 8-10, ONE DROPSET
EACH SET*
9 EZ-BAR PREACHER CURL*
SETS REPS
3 10, ONE DROPSET
EACH SET*
6 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO
[Link]/FUN/THE-PERFECT-SUMMER-SHRED
