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Summer Shreds
Bulking
Beginner
Body
Plan Details
The Summer Shreds routine by justdylan is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Beginner program with three weight training days and two cardio days each week. No barbells required! Weeks alternate between two upper body plus one lower body workout and two lower body plus one upper body workout. Contract the muscles tightly then extend slowly (3s) on each rep. The cardio is HIIT (high intensity interval training). After a couple of minutes warmup run or row intensely for 1 minute, gently for 1 minute. Repeat this cycle for the remainder of the session time.
Routine detail
Mon
Arms
Est. 50 min
11 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Band Upright Row
3 Sets x 12 Reps
Band Lateral Raise
3 Sets x 12 Reps
Tue
Run & Abs
Est. 46 min
7 exercises
Running
1 Set
Push-Up
3 Sets x 8 Reps
Sit-Up
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 12 Reps
V-Up
3 Sets x 8 Reps
Air Bike
4 Sets x 12 Reps
Wed
Legs
Est. 24 min
6 exercises
Dumbbell Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 6 Reps
Thu
Run & Abs
Est. 46 min
7 exercises
Running
1 Set
Push-Up
3 Sets x 8 Reps
Sit-Up
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 12 Reps
V-Up
3 Sets x 8 Reps
Air Bike
4 Sets x 12 Reps
Fri
Arms
Est. 50 min
11 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 12 Reps
Band Upright Row
3 Sets x 12 Reps
Sat
Full Body
Est. 0 min
0 exercises
This day is empty
Sun
* Rest Day *
Est. 0 min
0 exercises
This day is empty
