WORKOUTS AND CARDIO

THE PERFECT SUMMER SHREDWORKOUTS AND CARDIO1 THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO

THE PERFECT SUMMER SHRED:WORKOUTS AND CARDIOTHE RULESThese rules apply to all ofthe workouts.* The sets and reps don’tinclude warm-up sets.Perform as many as youneed, but never takeyour warm-ups nearmuscle failure.If you’re looking to burn down the old you on a tight deadline this summer,then send those old straight-set workouts packing! To get ultra-ripped, youneed to amp up your overall training intensity. In this program, that meanssupersets, dropsets, clusters, and density training. After warm-ups, choosea weight that allows you toapproach muscle failure bythe target rep listed. Adjustthe weight on follow-up setsas necessary.Stick with this program for at least 4 weeks to give it the best chance towork. Along with the nutrition and supplementation guidelines outlined inthe Cellucor Summer Shred Superfeature, it should be enough to kick-startsome serious progress. While this workout will increase your conditioning,the primary goal is to to get you leaner by boosting your metabolism basedon the parameters outlined in the 5 Musts of The Fat-Loss Workout article. Train past failure usingadvanced intensityboosters only wherenoted in the program.However, be warned that this program is fairly advanced as written. Adjustthe volume and intensity downward depending on your ability if you feellike you’re struggling to recover between workouts. Beginning-level liftersshould reduce the trainingvolume by eliminating1-2 exercises from themiddle of the routine andreduce the loads lifted.This program is not intendedfor rank beginners.LIFTING: TWO-ON/ONE-OFF SPLIT Rest 60-90 secondsbetween sets, exceptwhere noted. Some ofthe shorter rest intervalsmay require you to adjustweight downward. Adjust the workout below asnecessary for your personalcircumstances or modifyyour own routine withthe suggestions in thecompanion training article.2 CARDIO: FIVE-ON/TWO-OFF SPLITMONDAYMONDAYChest, Triceps, AbsHIITTUESDAYTUESDAYLegsSteady-State CardioWEDNESDAYWEDNESDAYRestRest (low-intensity cardio optional)THURSDAYTHURSDAYShoulders, Traps, Abs, CalvesHIITFRIDAYFRIDAYBack, BicepsSteady-State CardioSATURDAYSATURDAYRestRestSUNDAYSUNDAYCycle RepeatsCycle Repeats THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO

CHEST, TRICEPS, ABS HIIT CARDIO011TRAININGBARBELL BENCH PRESSSETSREPS316-18, USE RESTPAUSE METHOD*SUPERSET2INCLINE DUMBBELL PRESS3BODYWEIGHT REAR LUNGESETSREPS36-8, NO RESTSETSREPS345 SEC., REST 30 SEC.SUPERSET456DECLINE BENCH PRESSSETSREPS310-12 10-12 10-12PEC-DECK MACHINE FLYPerform single dropset at the endof each set. When you hit failure,reduce the weight by 25 percent andimmediately continue to failure again.SETSREPS312-15 12-15 12-159HANGING KNEE RAISEREPSMAX REPS IN 3 MIN. WITH15-SEC. REST INTERVALS10 MACHINE CRUNCHREPSMAX REPS IN 3 MIN. WITH12RM WEIGHT RESTING 15-SEC.AFTER REACHING FAILURE11HIIT CARDIOExamples: Airdyne or fan bike,rower, stationary bike, jump rope,treadmill, Stairmaster, elliptical,Jen Jewell’s Cures for theCardio BluesREPS20 MIN. ALTERNATING1 MIN. HIGH-INTENSITY,1 MIN. RECOVERY PACESEATED DIP MACHINESETSREPS316-18, USE RESTPAUSE METHOD*SUPERSET783 SEATED OVERHEADDUMBBELL EXTENSIONSETSREPS38-10, NO RESTCLOSE-GRIP PUSH-UPSETSREPS3MAX REPS,REST 30 SEC. THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO* REST PAUSE METHOD: Using yourapproximate 8RM, perform4-5 reps, rest 15-20 seconds,and then another 4-5 reps. Repeatuntil you reach failure, at around16-18 reps total. Rest about 90seconds and repeat 2 more times.Always use a spotter.

LEGS STEADY-STATE CARDIO021TRAININGBARBELL SQUATSETSREPS316-18, USE RESTPAUSE METHOD*5MAX REPS IN 5 MIN. WITH 12RMWEIGHT RESTING 15-SEC.AFTER REACHING FAILURESMITH-MACHINE FRONT SQUATSETSREPS36-8, NO REST3PUSH-UP4LEG PRESSSETSREPS345 SEC., REST 30 SEC.SETSREPS310-12 10-12 10-12Use your 12RM on a cable stack orbutt-blaster machine, alternate legs.8STANDING CALF RAISE9STEADY-STATECARDIO TRAININGREPSSUPERSET2GLUTE KICK-BACK67ROMANIAN DEADLIFTSETSREPS316-18, USE RESTPAUSE METHOD*LYING LEG CURLSETSREPS312-15, ONE DROPSETEACH SET**SETS4REPS12122020ONE DROPSET EACH SET**Examples: Treadmill, stationarybike, Stairmaster, cycling or mountainbike, jogging, elliptical, brisk walk,weighted walkREPS45 MIN., MACHINE ORACTIVITY OF YOUR CHOICE* REST PAUSE METHOD: Using yourapproximate 8RM, perform4-5 reps, rest 15-20 seconds,and then another 4-5 reps. Repeatuntil you reach failure, at around16-18 reps total. Rest about 90seconds and repeat 2 more times.Always use a spotter.** DROPSET: Perform single dropsetat the end of each set. When youhit failure, reduce the weight by 25percent and immediately continue tofailure again.4 THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO

SHOULDERS, TRAPS, ABS, CALVES HIIT CARDIO031TRAININGPUSH PRESSSETSREPS46-86-810-12 10-127DUMBBELL SHRUG8CABLE CRUNCH9WEIGHTED DECLINE CRUNCHSUPERSET23DUMBBELL LATERAL RAISESETSREPS310-12, NO RESTSEATED MACHINEOVERHEAD PRESSSETSREPS312-15, ONE DROPSETEACH SET*SUPERSET456SEATED BENT-OVERREAR-DELT RAISESETSREPS38-10, NO REST10BODYWEIGHT SQUATSETSREPS345 SEC., REST 30 SEC.WIDE-GRIP CABLEUPRIGHT ROWREPSMAX REPS IN 4 MIN. WITH 12RMWEIGHT RESTING 15-SEC.AFTER REACHING FAILURE11REPSMAX REPS IN 4 MIN. WITH 8RMWEIGHT RESTING 15-SEC.AFTER REACHING FAILUREREPSMAX REPS IN 3 MIN. WITH 15RMWEIGHT RESTING 15-SEC.AFTER REACHING FAILUREREPSMAX REPS IN 4 MIN. WITH 20RMWEIGHT RESTING 15-SEC.AFTER REACHING FAILURESEATED CALF RAISESETSREPS3SETS OF 10,1 SEC. PAUSE AT TOPHIIT CARDIOExamples: Airdyne or fan bike, rower,stationary bike, jump rope, treadmill,Stairmaster, elliptical, Jen Jewell’sCures for the Cardio BluesREPS20 MIN. ALTERNATING1 MIN. HIGH-INTENSITY,1 MIN. RECOVERY PACE* DROPSET: Perform single dropset at theend of each set. When you hit failure,reduce the weight by 25 percent andimmediately continue to failure again.5 THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO

BACK, BICEPS STEADY-STATE CARDIO041TRAININGBENT-OVER BARBELL ROWSETS46-86-810 DUMBBELL HAMMER CURLREPSREPSMAX REPS IN 4 MIN. WITH 12RMWEIGHT RESTING 15-SEC.AFTER REACHING FAILURE10-12 10-12SUPERSET23PULL-UPSETSREPS3MAX REPS, NO RESTSINGLE-ARM DUMBBELL ROWSETSREPS38-10, ONE DROPSETEACH SET, EACH SIDE,*REST 60-90 SEC.SUPERSET45WIDE-GRIP SEATEDCABLE ROWSETSREPS310, NO REST11STEADY-STATECARDIO TRAININGExamples: Treadmill, stationarybike, Stairmaster, cycling or mountainbike, jogging, elliptical, brisk walk,weighted walkREPS45 MIN., MACHINE ORACTIVITY OF YOUR CHOICE* DROPSET: Perform single dropset atthe end of each set. When you hitfailure, reduce the weight by 25percent and immediately continueto failure again.BODYWEIGHT SQUATSETSREPS345 SEC., REST 30 SEC.SUPERSET6CHEST-SUPPORTED ROW7T-BAR ROW *SETSREPS310-12, NO RESTSETSREPS310-12, ONE DROPSETEACH SET,* REST 60 SEC.SUPERSET896 SINGLE-ARM CABLE CURLSETSREPS38-10, EACH SIDE,NO RESTEZ-BAR PREACHER CURLSETSREPS310, ONE DROPSETEACH SET,* REST 30 SEC. THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO

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3 10, no rest 5. bodyweight squat sets reps 3 45 sec., rest 30 sec. superset 6 chest-supported row sets reps 3 10-12, no rest 7. t-bar row * sets reps 3 10-12, one dropset each set,* rest 60 sec. superset 8 single-arm cable curl sets reps 3 8-10, each side, no rest 9. ez-bar preacher curl sets reps 3 10, one dropset each set,* rest 30 sec .