Summer Shred 2025 Trainer

MONDAY: Chest + Bench Prep

SUPERSET: 8 MINUTES

Incline Bench Press: 30, 12, 10, 8, 6, 20 reps
Rotator Cuffs: 15 reps

SUPERSET: 8 MINUTES

Flat Bench Press: 30, 12, 10, 8, 6, 20 reps
Banded Arrows: 15 reps

SUPERSET: 7 MINUTES

Flat Fly: 30, 12, 10, 8, 6, 20 reps
Banded Flys: 15 reps

SUPERSET: 7 MINUTES

Dumbbell Pullover: 30, 12, 10, 8, 6, 20 reps
Weighted Cable Crunches: 15 reps

TUESDAY: Back + Pull-up Prep

SUPERSET: 8 MINUTES

Pull-ups (add weights or bands if needed): 15, 12, 10, 8, 6, 20 reps (20 total)
Dumbbell or Barbell Shrugs: 15 reps

SUPERSET: 8 MINUTES

T-bar or Seated Rows: 30, 12, 10, 8, 6, 20 reps
Banded Arrows: 15 reps

SUPERSET: 7 MINUTES

V-Bar Pulldowns: 30, 12, 10, 8, 6, 20 reps
Cable Pullovers: 15 reps

SUPERSET: 7 MINUTES

Pulldowns (medium grip): 30, 12, 10, 8, 6, 20 reps
Low Back Extensions: 15 reps

WEDNESDAY: Legs + Deadlift Prep

 

SUPERSET: 8 MINUTES

Stiff Leg Deadlift: 15, 12, 10, 8, 6, 20 reps (20 total)
Hamstring Curls or GHD: 10-15 reps

COMPETITION CONJUGATE DEADLIFTS

Deadlift - no mat: 1, 1, 1, 1, 1, 1 reps
Deadlift - 1 thick mat: 1, 1, 1, 1, 1, 1 reps
Deadlift - 1.5 thick mat: 1, 1, 1, 1, 1, 1 reps

SUPERSET: 8 MINUTES

Barbell or Goblet Squats: 15, 12, 10, 8, 6, 20 reps
Leg Extensions: 15 reps

SUPERSET: 7 MINUTES

Sissy Squats: 15, 12, 10, 8, 6, 20 reps
Leg Extensions: 15 reps

SUPERSET: 7 MINUTES

Low Back Extensions: 15, 12, 10, 8, 6, 20 reps
Sled Drags Backwards: 1 minute

THURSDAY: Shoulders

SUPERSET: 8 MINUTES

Dumbbell Military Press: 30, 12, 10, 8, 6, 20 reps
Rotator Cuffs: 15 reps

SUPERSET: 8 MINUTES

Lateral Raises: 30, 12, 10, 8, 6, 20 reps
Banded Arrows: 15 reps

SUPERSET: 7 MINUTES

Front Raise: 30, 12, 10, 8, 6, 20 reps
Banded Flys: 15 reps

SUPERSET: 7 MINUTES

Upright Row: 30, 12, 10, 8, 6, 20 reps
Weighted Cable Crunches: 15 reps

FRIDAY: Arms

COMPETITION CONJUGATE CURL

*Burn out drop set

Forehead Curl Max: 1 set of 20 reps then 1, 1, 1, 1, 1, 1 then 1 set of 20 reps

EZ Bar Curl Max (close grip): 1 set of 20 reps, then 1, 1, 1, 1, 1, 1, then 1 set of 20 reos

EZ Bar Curl (max wide grip): 1 set of 20 reps, then 1, 1, 1, 1, 1, 1, then 1 set of 20 reps

 

SUPERSET: 8 MINUTES

Straight Bar Curls: 30, 12, 10, 8, 6, 20 reps
Hammer Curls: 15 reps

SUPERSET: 8 MINUTES

Preacher Curls: 30, 12, 10, 8, 6, 20 reps
Alternate Dumbbell Curls: 15 reps

SUPERSET: 7 MINUTES

Straight Bar Pushdowns: 30, 12, 10, 8, 6, 20 reps
Single Arm Banded Pushdowns: 15 reps

SUPERSET: 7 MINUTES

Dumbbell or Barbell Skullcrushers: 30, 12, 10, 8, 6, 20 reps
Bodyweight Skullcrushers: 10-15 reps

XTRA SET REP PROGRESSION FINISHER

1 Dumbbell Curl, 1 Dumbbell Kickback
*Up to 10-12 reps

SATURDAY: Chest & Back

SUPERSET: 8 MINUTES

Incline Bench Press: Till Failure (135/75 lbs)
Pull-ups: 10 reps

SUPERSET: 8 MINUTES

Flat Bench Press: 30, 12, 10, 8, 6, 20 reps
Chin-ups: 10 reps

SUPERSET: 7 MINUTES

Flat Fly: 30, 12, 10, 8, 6, 20 reps
V-bar Pull-ups: 10 reps

SUPERSET: 7 MINUTES

Dumbbell Pullover: 30, 12, 10, 8, 6, 20 reps
Dips: 10 reps