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THE RULES
If youre 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, you
need to amp up your overall training intensity. In this program, that means
supersets, dropsets, clusters, and density training.
Stick with this program for at least 4 weeks to give it the best chance to
work. Along with the nutrition and supplementation guidelines outlined in
the Cellucor Summer Shred Superfeature, it should be enough to kick-start
some serious progress. While this workout will increase your conditioning,
the primary goal is to to get you leaner by boosting your metabolism based
on the parameters outlined in the 5 Musts of The Fat-Loss Workout article.
Beginning-level lifters
should reduce the training
volume by eliminating
1-2 exercises from the
middle of the routine and
reduce the loads lifted.
This program is not intended
for rank beginners.
2 |
MONDAY
MONDAY
HIIT
TUESDAY
TUESDAY
Legs
Steady-State Cardio
WEDNESDAY
WEDNESDAY
Rest
THURSDAY
THURSDAY
HIIT
FRIDAY
FRIDAY
Back, Biceps
Steady-State Cardio
SATURDAY
SATURDAY
Rest
Rest
SUNDAY
SUNDAY
Cycle Repeats
Cycle Repeats
01
1
TRAINING
REPS
SUPERSET
SETS
REPS
6-8, NO REST
SETS
REPS
SUPERSET
REPS
REPS
10 MACHINE CRUNCH
REPS
11
HIIT CARDIO
20 MIN. ALTERNATING
1 MIN. HIGH-INTENSITY,
1 MIN. RECOVERY PACE
REPS
SUPERSET
3 |
SEATED OVERHEAD
DUMBBELL EXTENSION
SETS
REPS
8-10, NO REST
CLOSE-GRIP PUSH-UP
SETS
REPS
MAX REPS,
REST 30 SEC.
02
1
TRAINING
BARBELL SQUAT
SETS
REPS
REPS
6-8, NO REST
PUSH-UP
LEG PRESS
SETS
REPS
SETS
REPS
STEADY-STATE
CARDIO TRAINING
REPS
SUPERSET
GLUTE KICK-BACK
6
7
ROMANIAN DEADLIFT
SETS
REPS
REPS
SETS
REPS
12
12
20
20
ONE DROPSET EACH SET**
45 MIN., MACHINE OR
ACTIVITY OF YOUR CHOICE
* REST PAUSE METHOD: Using your
approximate 8RM, perform
4-5 reps, rest 15-20 seconds,
and then another 4-5 reps. Repeat
until you reach failure, at around
16-18 reps total. Rest about 90
seconds and repeat 2 more times.
Always use a spotter.
** 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 |
03
TRAINING
PUSH PRESS
SETS
REPS
6-8
6-8
10-12 10-12
DUMBBELL SHRUG
CABLE CRUNCH
SUPERSET
2
3
REPS
10-12, NO REST
SEATED MACHINE
OVERHEAD PRESS
SETS
REPS
SUPERSET
5
6
SEATED BENT-OVER
REAR-DELT RAISE
SETS
REPS
8-10, NO REST
10
BODYWEIGHT SQUAT
SETS
REPS
WIDE-GRIP CABLE
UPRIGHT ROW
REPS
11
REPS
REPS
SETS OF 10,
1 SEC. PAUSE AT TOP
HIIT CARDIO
20 MIN. ALTERNATING
1 MIN. HIGH-INTENSITY,
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 |
04
1
TRAINING
6-8
6-8
REPS
10-12 10-12
SUPERSET
2
3
PULL-UP
SETS
REPS
REPS
SUPERSET
WIDE-GRIP SEATED
CABLE ROW
SETS
REPS
10, NO REST
11
STEADY-STATE
CARDIO TRAINING
45 MIN., MACHINE OR
ACTIVITY OF YOUR CHOICE
* 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.
BODYWEIGHT SQUAT
SETS
REPS
SUPERSET
CHEST-SUPPORTED ROW
T-BAR ROW *
SETS
REPS
10-12, NO REST
SETS
REPS
SUPERSET
6 |
REPS
REPS
CELLUCOR C4
Advanced Pre-Workout
for Increased Energy
and Focus
Great Tasting Powder
with 5 Ingredients for
Fat-Loss
CELLUCOR
COR-PERFORMANCE
WHEY
CELLUCOR
SUPERHD
XTREME
Fast-Acting Protein
Powder to Build and
Preserve Lean Muscle
High-Powered
Thermogenic to
Promote Fat-Loss
WWW.BODYBUILDING.COM/FUN/YOUR-GUIDE-TO-THE-ULTIMATE-SUMMER-SHRED.HTML