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