Summer Shreds

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4 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Arms 11 exercises, 50 mins

Dumbbell Alternating Bicep Curl	3x10 reps	rest: 15s
Dumbbell Bench Press	3x8 reps	rest: 15s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 15s
Dumbbell Lateral Raise	3x6 reps	rest: 15s
Dumbbell Seated Curl	3x10 reps	rest: 15s
Dumbbell One-Arm Row	4x8 reps	rest: 15s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 15s
Barbell Curl	3x8 reps	rest: 15s
Push-Up	3x8 reps	rest: 15s
Band Upright Row	3x12 reps	rest: 15s
Band Lateral Raise	3x12 reps	rest: 15s

Run & Abs 7 exercises, 45 mins

Running	0x0 reps	rest: 20s
Push-Up	3x8 reps	rest: 15s
Sit-Up	3x12 reps	rest: 15s
Leg Raise	3x8 reps	rest: 15s
Weight Plate Rotation	3x12 reps	rest: 15s
V-Up	3x8 reps	rest: 15s
Air Bike	4x12 reps	rest: 15s

Legs 6 exercises, 24 mins

Dumbbell Squat	3x8 reps	rest: 15s
Prisoner Squat	3x10 reps	rest: 15s
Bodyweight Calf Raise	3x12 reps	rest: 15s
Dumbbell Lunge	3x8 reps	rest: 15s
Jump Squat	3x8 reps	rest: 15s
Dumbbell Single-Leg Cobra	3x6 reps	rest: 15s

Run & Abs 7 exercises, 45 mins

Running	0x0 reps	rest: 20s
Push-Up	3x8 reps	rest: 15s
Sit-Up	3x12 reps	rest: 15s
Leg Raise	3x8 reps	rest: 15s
Weight Plate Rotation	3x12 reps	rest: 15s
V-Up	3x8 reps	rest: 15s
Air Bike	4x12 reps	rest: 15s

Arms 11 exercises, 50 mins

Dumbbell Alternating Bicep Curl	3x10 reps	rest: 15s
Dumbbell Bench Press	3x8 reps	rest: 15s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 15s
Dumbbell Lateral Raise	3x6 reps	rest: 15s
Dumbbell Seated Curl	3x10 reps	rest: 15s
Dumbbell One-Arm Row	4x8 reps	rest: 15s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 15s
Barbell Curl	3x8 reps	rest: 15s
Push-Up	3x8 reps	rest: 15s
Band Lateral Raise	3x12 reps	rest: 15s
Band Upright Row	3x12 reps	rest: 15s