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Summer Shred
Sport
Beginner
Machine strength
Plan Details
The Summer Shred routine by kuetip is a 31 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Different workout every day, forcing your muscles to adapt. No complete workout or set of exercises will be repeated more than once. To train successfully, combine this workout with the right nutrition for your specific goal and plenty of rest every night.
Routine detail
Day 1
Chest and Abs
Est. 65 min
10 exercises
One arm smith bench press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable high fly
3 Sets x 8 Reps
Push up ladder
3 Sets x 8 Reps
Bench Vs
3 Sets x 25 Reps
Midrow weighted pull in
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Day 2
Back and Calves
Est. 51 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Reverse grip midrow
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Shoulders
Est. 50 min
8 exercises
Hand-stand press
3 Sets x 8 Reps
Hex bar shrug
3 Sets x 8 Reps
Barbell Alternating Press
3 Sets x 8 Reps
Cable Seated Shrug
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Plate upright row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Day 4
Bis, Tris, and Abs
Est. 73 min
11 exercises
Ankles to the bar
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Twisting rope curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
21s
3 Sets x 21 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 5
Swimming
Est. 32 min
1 exercise
Swimming
1 Set
Day 6
Legs
Est. 32 min
5 exercises
Power clean
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 7
Abs
Est. 30 min
4 exercises
Bench Vs
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
30s
3 Sets x 30 Reps
Day 8
Chest and Tris
Est. 57 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable under fly
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Skulls
3 Sets x 8 Reps
Close grip bench
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Day 9
Back
Est. 44 min
7 exercises
Wide grip midrow
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Kettlebell One-Arm Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Climber Pull-Up
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 10
Legs and Abs
Est. 46 min
7 exercises
Machine Single-Leg Press
3 Sets x 8 Reps
Smith Machine Bench Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Windshield Wipers
3 Sets x 8 Reps
Heel touchers
3 Sets x 15 Reps
Day 11
Shoulders and Bis
Est. 70 min
11 exercises
Single T bar press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
T bar shrug
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Dead hang curl
3 Sets x 8 Reps
Day 12
Swimming
Est. 62 min
1 exercise
Swimming
1 Set
Day 13
Chest, Tris, and Abs
Est. 93 min
14 exercises
Push up ladder
3 Sets x 40 Reps
Dip
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Cable high fly
3 Sets x 8 Reps
Cable mid fly
3 Sets x 8 Reps
Cable rope pullover
3 Sets x 8 Reps
Hammer bar bench press
3 Sets x 8 Reps
Hammer bar press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Med ball side to side on floor
3 Sets x 20 Reps
Hanging Knee Raise Rotation
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Back, Bis, and Calves
Est. 75 min
11 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Reverse grip midrow
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Barbell Curl Against an Incline
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 15 Reps
Day 16
Shoulders and Abs
Est. 65 min
10 exercises
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Hell raisers
3 Sets x 8 Reps
Throat pulls
3 Sets x 8 Reps
Dip runner
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 17
Swimming
Est. 62 min
1 exercise
Swimming
1 Set
Day 18
Legs
Est. 27 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Lunge sprint smith
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 19
Chest and Abs
Est. 60 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Cable under fly
3 Sets x 8 Reps
Rocky sit up
3 Sets x 8 Reps
Midrow weighted pull in
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 20
Bis and Tris
Est. 66 min
10 exercises
21s
3 Sets x 21 Reps
Skullcrusher
3 Sets x 8 Reps
Hammer bar curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Guillotine cable curl
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Day 21
Rest
Est. 0 min
0 exercises
This day is empty
Day 22
Back and Abs
Est. 57 min
9 exercises
Chin-Up (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Wide grip midrow
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Heel touchers
3 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 8 Reps
Ankles to the bar
3 Sets x 8 Reps
Day 23
Legs
Est. 34 min
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Day 24
Shoulders
Est. 44 min
7 exercises
Hand-stand press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Rope upright row
3 Sets x 8 Reps
Plate Steering Wheel
3 Sets x 8 Reps
Kettlebell Arnold Press
3 Sets x 8 Reps
Day 25
Chest and Tris
Est. 58 min
9 exercises
Machine Bench Press
3 Sets x 8 Reps
Exercise Dome Push-Up
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Kneeling Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell tri skis
3 Sets x 8 Reps
Day 26
Back and Bis
Est. 58 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Hammer Curl on Stability Ball
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Smith Machine One-Arm Row
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Day 27
Legs and Abs
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Power clean
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Bench Vs
3 Sets x 20 Reps
Day 28
Chest, Shoulders, and Tris
Est. 58 min
9 exercises
One arm smith bench press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 29
Back, Bis, and Abs
Est. 72 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dead hang curl
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Heel touchers
3 Sets x 15 Reps
Bench Vs
3 Sets x 20 Reps
Day 30
Rest
Est. 0 min
0 exercises
This day is empty
Day 31
Full Body
Est. 71 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Hand-stand press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
