Summer Shred Workout Plan


 

With summer just around the corner, it’s time to start thinking about your bathing suit body.  The workout below is for the serious exerciser looking to change things up.  I’ve seen a lot of guys (and girls) do really well on this routine.  Variety is the key component of this workout.  If you’ve been stuck doing something similar for a while, maybe even another Share It Fitness workout plan, give this one a look.  As you should know by now, confusing your body is the best way to consistently making gains.  This plan is designed more towards those who want to build muscle (ladies – you will NOT get bulky from this plan, I promise!) with lower amounts of body fat to burn.  Simply put this plan is going to get you ripped and toned up and looking like an Olympic athlete. 

Your muscles are going to have that shredded (not bulky) look almost everyone wants.  At the bottom of this plan, I’ve included a quick meal guide to help ensure you are getting ample protein.  Remember guys, muscle tissue doesn’t grow just because you’re lifting weights.  Muscle tissue grows because your lifting weights AND feeding your body fuel to create this new tissue…very important.

I broke things up into a push/pull format.  You’ll do almost all push exercises on one day, pull exercises on another, legs on the third, and fourth will vary.  Be sure to follow the exercises listed in order.  If you are unsure what an exercise is, just submit a comment and I’ll fill you in.

 
Week 1 and 2 – 4 sets of 6-8, unless otherwise noted in parenthesis.  If reps increase, lower the weight accordingly.

 
Day 1: Bench Press, Incline Bench Press, Clean and Press, Incline Dumbbell Flys, Barbell Upright Row, Skullcrushers, (3×10) dumbbell lateral raise, (in as few sets as possible) 100 dips
Day 2: Barbell Squats (on rack or smith machine), Barbell Deadlifts, Leg Press Machine, Calf Raises, Sumo Squats (on rack or smith machine), (4×25) 100 crunches, (4×25) 100 weighted ab crunch machine, (4×12) hanging knee raises
Day 3: Lat Pulldowns, Bent over Barbell Row, (in as few sets as possible) 40 wide-grip pull ups, Close Grip Row, Hammer Curls, Single Arm Dumbbell Rows, (3×10) close grip pulldowns, Incline Dumbbell Curls
Day 4: 30 min HIIT sprinting (:30sprint/1:30jog), 30 min HIIT cycling (:30sprint/1minute relaxed cycle)

 
Week 3 and 4 – 4 sets of 6-8, unless otherwise noted in parenthesis.  If reps increase, lower the weight accordingly.

 
Day 1: Dumbbell Bench Press, Dumbbell Incline Bench Press, Clean and Press, Cable Flys, Barbell Upright Row, Tricep Rope Pushdowns, dumbbell front raise, (in as few sets as possible) 100 feet elevated pushups
Day 2: Barbell Squats (rack or smith), Barbell Deadlifts, Bulgarian Squats, Calf Raises, (4×25) squat jumps, (4×25) 100 decline crunches while holding plate, (4×25) 100 weighted ab crunch machine, (3x1minute) planks.
Day 3: Bent over Barbell Row, (in as few sets as possible) 50 wide-grip pull ups, Wide Grip Row, Barbell Preacher Curls, Dumbbell Pullovers, (3×10) close grip pulldowns, Incline Dumbbell Curls
Day 4: 30 seconds jump rope/30 seconds box jumps/rest 60 seconds/repeat 15x  30 seconds burpees/30 seconds plank/repeat 15x

 
Week 5 and 6 – 4 sets of 6-8, unless otherwise noted in parenthesis.  If reps increase, lower the weight accordingly.

Day 1: Bench Press, Incline Bench Press, Clean and Press, Decline Bench Press Machine, Arnold Presses, Close Grip Bench Press, Rear Delt Dumbbell Flys, (in as few sets as possible) 100 elevated feet pushups
Day 2: Barbell Squats (on rack or smith machine), Barbell Deadlifts, Close Stance Leg Press Machine, Butt to Floor Squats (on rack or smith machine), (4×30) bicycle crunches, (4×30) weighted ab crunch machine, (4×60) flutter kicks
Day 3: Lat Pulldowns, Bent over Barbell Row, (in as few sets as possible) 40 wide-grip pull ups, Close Grip Row, Row Machine 30 minutes
Day 4: 30 min HIIT sprinting (:30sprint/1:30jog), 30 min HIIT cycling (:30sprint/1minute relaxed cycle)

 
This will get you through 6 weeks.  When you’re nearing the end of week 6, check back on the blog for another 6 week muscle focused routine.  One thing to make absolutely sure of is the weight you are using.  You’ve got to use heavy weight so the final rep in your 6-8 reps is hard in sets 1,2; almost impossible in set 3, and brings you to the point of muscle failure in your last set (meaning you can’t complete the final rep).  Now, that advice is what would be considered ideal. If you are working out alone, without a spotter, it’s okay to back off a little.   You don’t need to kill yourself by dropping a bar on your head because you attempted a final rep, but you can figure out whether or not you’ll be hitting failure on the next rep.  Don’t risk hurting yourself, just push yourself to the brink and then back off. 

One other quick tip; keep track of the weights you’re using for the big lifts: bench, incline bench, clean and press, squat, deadlifts, upright row, leg press, and lat pulldowns.  Try to slowly increase the weight as this plan progresses.  A good goal would be a 5-10% weight increase by the end of week 6, depending on the exercise. 

You might hear a lot of people say the only way to get bigger is to lift heavy weight/low reps.  These people are usually meatheads who don’t know what they’re talking about.  The best way to continue adding muscle is to keep things fresh and making it so your body can’t adapt to the stimulus.  If you continue beyond this 6 week program, keep an eye out for a high rep/lower weight routine that plays off this program perfectly.  This format of lifting is just what has worked very well for me and people I’ve trained, both men and women. 

Make sure you are getting sufficient levels of protein so all your hard work isn’t wasted!  Quick guide below:

Protein Shake in the AM – 1 scoop whey, 12 oz milk = ~40 grams protein
Chicken breast 6 oz. – ~48 grams protein
Protein Shake within 30 minutes of ending workout = ~40 gram protein
1 cup greek yogurt right before bed = ~28 grams protein

Total: ~156 grams of protein before taking dinner into consideration

 

Stay connected to the Share It Fitness launch and ensure a free premium membership by signing up here.   Also be sure to subscribe to our blog so you don’t miss any of our other heart-pumping workouts!

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36 comments so far

  1. beth on

    I was surpised to see pull downs behind the neck. not to good for your neck, i stopped doing these yrs ago why have you chosen to add these?

    • ShareItFitness on

      I actually created this routine for a few real-life clients who I was able to supervise lifting these weights. You bring up a good point…behind the neck lat pulldowns can be risky if unsupervised. I changed this up to close grip pulldowns. Thanks for making me rethink this!

  2. shannon on

    Can you explain what you mean by “in as few sets as possible”? I get frustrated when people ask the obvious, so please forgive me in advance! LOL!!

    • ShareItFitness on

      All good Shannon…you’ll never learn if you don’t ask! When I say do in as few sets as possible, I’m really saying, this is a burnout exercise, you want to burn your muscls out…

      For 100 dips..it could look something like this…25 reps until you physically can’t do another. Rest for few seconds…do 20 reps until you can’t do another. You are now at 45. Maybe on the next set you do 15, which puts you at 60 reps. Do this as fast as you can, with as little rest as possible in between sets until you hit 100.

      This is a GREAT way to break your muscles down and help you make some serious gains! Any other questions..feel free to ask.

      Matt

  3. beth on

    Thanks for the reply! what do you recommend as a sub for sprinting,jogging? these knees are having issues…

    • ShareItFitness on

      I’d suggest something low impact…try doing some swimming, row machine, stationary bike, elliptical…

      Any other questions, feel free to ask! Thanks for reading the blog!

  4. Elizabeth on

    Hi! I am an avid follower of yours on pinterest and I love your blog. I’m preparing my body for my wedding in June with your AMAZING body blitz workouts! I found out on Monday I got a killer promotion at work, though, and I am struggling to fit my workouts in as my gym hours don’t fit with my new schedule 😦 I read somewhere that you had an at home modified version of this or something like it for at-homers… where can I find this? I’m signed up on your website… can I find it there?! Thanks so much! You guys are the best!

    • ShareItFitness on

      I’ve got to say…comments like this are what make doing this so rewarding. Thank you so much for your feedback.

      Congrats on the big promotion, so glad to hear the happy news. Let me give you a bit more info on what ShareItFitness.com is going to feature….

      Shareitfitness.com is going to be an OnDemand fitness provider and total interactive fitness experience. We’ve compiled over 200 full-length group fitness classes, exercise DVD-style workouts, and virtual personal training lessons that are all streamable on your computer, smart phone, tablet, or wifi-enabled TV. The majority of these classes are easily doable at home with a couple pieces of equipment. It’ll be like your at the gym/studio taking a group class, or working 1-on-1 with a personal trainer…except you’ll be following along with a real-life trainer on your screen. This site was designed with people like you in mind…giving busy people a more convenient and less expensive way to exercise. 🙂

      As long as you’re on our mailing list before we launch, which it sounds like you are, you’ll get a free premium membership to access everything on the site. We should be sending out promo codes to sign up in the next couple weeks, so bear with us just a little longer and you’ll be good to go. In the meantime, I’m going to be posting a completely body weight only, at home workout program later this week..so keep an eye out for that.

      As a new business, we truly appreciate all the good will and positive feedback we are getting. Feel free to spread the word to your friends who may enjoy what we offer as well. Many thanks again!!

      • lr on

        I’m in a similiar situation! New job, and I need an at-home workout routine to get ready for my wedding in Sept. Can’t wait for the full website to launch! Sounds like exactly what I need!

      • ShareItFitness on

        We’ll be happy to help you. Just make sure to sign up at http://www.shareitfitness.com and lock in your free membership! Thanks for your support..we really appreciate it!

        Matt

      • Elizabeth on

        Honestly I cannot tell you how amazing you guys are. You’re a God send to my life! I’ve been trying this week to substitute everything from the body blitz plan into what I can do at home, so I can’t WAIT to see what you have to suggest later this week. I’ve been spreading the word to all of my friends and colleagues about your site and many people are falling in love with your plan. Can’t wait for the launch! Thanks again!

      • ShareItFitness on

        So glad we are able to help…Comments like yours are what make doing this so fulfilling! Stay with us and be sure to pre-sign up at shareitfitness.com to get yourself a free premium membership when we launch this month. And a big THANK YOU for spreading the words to your friends…as a start up company, we LOVE hearing this. Good karma back to ya!

  5. diana on

    ok im ready to switch up i can fake it without the smith machine for my squats unless you have a good suggestion for not having one in my home gym for doing these properly without a smith machine but how to do weighted ab crunch machine without one what is a proper subb..thanks

    • ShareItFitness on

      To substitute for the ab crunch machine, why not try holding a weighted object across your chest and doing crunches. You may want to place your feet under something to make sure they don’t move. For an added challenge try doing a twist back and forth at the top of each crunch before returning to the start position. Any other questions, feel free to ask. Thanks for reading the blog!

      • diana on

        thanks are you going to begin the body blitz 3 soon

      • ShareItFitness on

        Look for it tomorrow morning 😉

  6. Jenny Porter on

    Hi! Thanks so much for workouts like these we appreciate it! Question for you….normally I do at least 3 days of cardio per week if not more, and this only has the one day, you don’t suggest doing more cardio than that??

    Thanks again! Jenny

    • ShareItFitness on

      Hi Jenny…this plan is more in line with someone whos goals are to add muscle to their body. This person will likely have less body fat to lose and thus, will be more interested in conserving calories to add lean muscle mass. If you want a plan that has a more even combination of both, I’d recommend the Total Body Blitz plan we posted back in February. Search around and let me know what you think! Thanks for reading the blog.

  7. Jenny Porter on

    I don’t have a lot of body fat to lose, I actually am looking to tone my muscles and muscle definition, so would this be the best one to do then?

    Thanks for replying to everyone…you’re awesome!

    • ShareItFitness on

      All “toned” means is, you have less body fat covering your muscles so they appear more pronounced. To get “toned” if you already have a low body fat %, all you need to do is focus on building muscle. I’d give this summer shred workout a try. Make sure you are using heavy enough weights, mix things up if you continue beyond the 6 weeks, and slowly incorporate more cardio if you feel you could use it. Hope that helps and happy to answer everyones questions!

  8. shannon on

    Love this blog so much.
    I needed to add a comment so I can click on the auto follow up notifications!
    Keep up the good work!

  9. Beth on

    do you know of a good tasting shake that mixes with a spoon? chocolate!

  10. Beth on

    just a suggestion. when at the gym i print this and bring it with me. it would be easier to see the exercises in list form instead of a paragraph. 🙂

    • ShareItFitness on

      Noted 🙂

      • Beth on

        Thanks i see the changes in the body blitz 3 workout. much better!!!

  11. Rachael on

    Do you complete these moves circuit style, or do you do 4 sets of first move, rest and go to the next move. Thank you

    • ShareItFitness on

      You’ll want to do the exercises individually, with roughly 60 seconds rest between sets. So…Set 1 of bench press, rest, set 2 of bench press, rest, set 3 of bench press, rest, set 4 of bench press, rest….set 1 of lat pulldowns, etc….

      Hope this helps..let me know if you have any further questions!

      Matt

  12. Michi on

    Hello, I am unsure if I am already signed up with your website?! I put in my e-mail address into the subscribe box on the right side of your website a little while ago when I first came upon your site and now when I click your link above to sign up it says to “please enter a valid e-mail address”. Help! 🙂 I hope this all makes sense!

    • ShareItFitness on

      Did you leave your email address on http://www.ShareItFitness.com? If not, leave it there. Also, where are you trying to sign in when it gives you that “please enter a valied email address” message? Let me know and I’ll get you an answer asap. Thanks!

      • Michi on

        Well, now that I copied and pasted that link it worked now! But that was the site I was trying to use earlier that give me the “please eneter a valid e-mail address” message. Very odd…But I got the notification e-mail saying I signed up! YAY! Thank you!!!!!! p.s. I am on the 1st week/4th day of Do This..Look Like that..and it is AWESOME. I love it even though my muscles are a little sore 🙂

      • ShareItFitness on

        Great! Glad you are signed up and that things are working for you. Keep us updated on your progress…we love to hear how our readers are doing!

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  14. Jody on

    Is that the meal plan?
    Protein shake
    Chicken breast
    Protein shake
    Greek yogurt

    • ShareItFitness on

      No, that’s not an actual meal plan. That is just there to show how easy it is to get ample protein each day. A full meal plan is much more thorough than that.

  15. Keitha on

    Thanks for posting this! I have been LAZY for the past couple of months and this workout plan is just what I need to get my lazy self back to the gym.

    • ShareItFitness on

      We’ve got tons of workouts on here…Also, you should check out our the latest sample from our OnDemand fitness class library (most recent post on the blog). If you leave your email at shareitfitness.com we can send you a promo code to claim a free premium membership to use our whole OnDemand library when we launch this month! Thanks for the support and let us know how your progress goes!

      Matt


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