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Summer Shred - Male Week 1

This 4-week workout program can be done either at home or at the gym and includes 4 days of upper body workouts, 1 day of cardio, and 2 rest days. The upper body workouts consist of exercises like bicep curls, shoulder presses, and pushups done either individually or in supersets. The 1 cardio day involves choosing a high-intensity outdoor exercise like running, swimming, or cycling for 30-60 minutes.

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Matthew Millini
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119 views29 pages

Summer Shred - Male Week 1

This 4-week workout program can be done either at home or at the gym and includes 4 days of upper body workouts, 1 day of cardio, and 2 rest days. The upper body workouts consist of exercises like bicep curls, shoulder presses, and pushups done either individually or in supersets. The 1 cardio day involves choosing a high-intensity outdoor exercise like running, swimming, or cycling for 30-60 minutes.

Uploaded by

Matthew Millini
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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4 WEEK PROGRAM

HOW IT WORKS

BELOW FIND ONE PROGRAM


THAT CAN BE INTERCHANGED AT
HOME OR THE GYM
BASED ON YOUR LIFESTYLE.
For example: You may choose to do DAY 1
and 2 at the gym, followed by DAY 3, 4 and 5 at
home with your set of dumbbells or vice
versa. You could even alternate days!

Whether you follow this program either at


the gym, at home, or both - TNT’s formulation
has been specifically designed to set you
up for success to transform your body!

WEIGHT CHOICE FOR HOME


To ensure you’re still achieving great results at home,
please consider a set of 10kgs+ dumbbells.
Your chosen weight should be challenging!
4 WEEK PROGRAM

This program is a 4-day split, that can be


done at the gym or from home, plus 1
cardiovascular day and 2 rest days.

DAY 1 UPPER BODY

DAY 2 UPPER BODY

DAY 3 CARDIO

DAY 4 400 UPPER BODY

DAY 5 CORE AND CARDIO

DAY 6 REST

DAY 7 REST
1
Y EXERCISE 01
1
DA

Alternating Bicep Curls


SETS = 1
REPETITIONS = 50 (25 EACH ARM)
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = BICEPS
GYM OPTION = PREACHER CURLS
day 1 UPPER BODY
5-10 MINUTES WARM UP

GYM OPTION
EXERCISE 02 1

Skull Crushers
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = TRICEPS
GYM OPTION = BARBELL SKULL CRUSHERS
day 1 UPPER BODY

GYM OPTION
EXERCISE 031

Bicep Static Holds


SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 30 SECONDS
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = BICEPS
GYM OPTION = LOW CABLE CURLS
day 1 UPPER BODY

GYM OPTION
EXERCISE 041

Diamond Push Ups


SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CHEST & TRICEPS
GYM OPTION = CLOSE GRIP BARBELL BENCH PRESS
day 1 UPPER BODY

GYM OPTION
EXERCISE 051

Single Arm Hammer Curls


SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS FROM 10 - 1
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE
REST = NO REST
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = BICEPS & CORE
GYM OPTION = SINGLE ARM HAMMER CURL WITH PLATE
day 1 UPPER BODY

GYM OPTION
EXERCISE 06
1

Elbow to Knee (alternating)


SETS = 2
REPETITIONS = 50 (25 EACH SIDE)
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = ABS
day 1 UPPER BODY
2
Y EXERCISE 01
1
DA

Bicep curls Superset Bicep Static Holds


SETS = 2 (BEGINNERS) | 4 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10 SS 30 SECONDS HOLDS
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = BICEPS
GYM OPTION = LOW CABLE BICEP CURLS SS BARBELL STATIC HOLD

GYM OPTION
day 2 UPPER BODY
5-10 MINUTES WARM UP

SUPERSET

GYM OPTION
2
Y EXERCISE 021
DA

Shoulder Press Superset Lateral Raise


SETS = 2 (BEGINNERS) | 4 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10 SS 30 SECONDS HOLDS
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = SHOULDERS
GYM OPTION = SMITH MACHINE SHOULDER PRESS SS
SEATED LATERAL RAISE

GYM OPTION
day 2 UPPER BODY
5-10 MINUTES WARM UP

SUPERSET

GYM OPTION
EXERCISE 03
1

Arnold Press superset Dumbbell Upright Rows


SETS = 2 (BEGINNERS) | 4 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10 SS 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = SHOULDERS
GYM OPTION = MACHINE SHOULDER PRESS SS BARBELL
UPRIGHT ROWS

GYM OPTION
day 2 UPPER BODY

SUPERSET

GYM OPTION
EXERCISE 041

Single Arm Lateral Raise


SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS FROM 10 - 1
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE
REST = NO REST
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = SHOULDER & CORE
GYM OPTION = SINGLE ARM LATERAL RAISE WITH PLATE
day 2 UPPER BODY

GYM OPTION
EXERCISE 051

Single Arm Hammer Curls


SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS FROM 10 - 1
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE
REST = NO REST
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = BICEPS & CORE
GYM OPTION = SINGLE ARM HAMMER CURL WITH PLATE
day 2 UPPER BODY

GYM OPTION
3
Y 1
DA

Cardio to be performed outdoors and


preferably fasted before Meal 1

Must choose only ONE of the options below


BRISK WALK (1 HOUR)
SWIMMING (1 HOUR)
YOGA/PILATES (1 HOUR)
CROSS TRAINER (45 MINUTES)
ELLIPTICAL ROWER (45 MINUTES)
BIKE RIDE (45 MINUTES)
STAIR MASTER (30 MINUTES)
STAIR/HILL WALKS (30 MINUTES)
DAY 3 cardio

SPIN CLASS (30 MINUTES)


CIRCUIT/ CROSSFIT (20 MINUTES)
BOXERCISE (20 MINUTES)
SKIPPING (20 MINUTES)
4
Y
EXERCISE 011
DA

Push-ups
SETS = 1
REPETITIONS = 50
REST = PERFORM AS MANY REPETITIONS AS YOU CAN. IF
YOU BURN OUT, STOP, SHAKE IT OUT THEN CONTINUE UNTIL
YOU REACH 50 REPETITIONS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CHEST & TRICEPS
GYM OPTION = BARBELL BENCH PRESS
DAY 4 400 upper body
5-10 MINUTES WARM UP

GYM OPTION
EXERCISE 021

Wide Grip Push-Ups


SETS = 1
REPETITIONS = 50
REST = PERFORM AS MANY REPETITIONS AS YOU CAN. IF
YOU BURN OUT, STOP, SHAKE IT OUT THEN CONTINUE UNTIL
YOU REACH 50 REPETITIONS.
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CHEST & TRICEPS
GYM OPTION = SMITH MACHINE BENCH PRESS
DAY 4 400 upper body

GYM OPTION
EXERCISE 031

Standing Lateral Raise


SETS = 1
REPETITIONS = 50
REST = PERFORM AS MANY REPETITIONS AS YOU CAN. IF
YOU BURN OUT, STOP, SHAKE IT OUT THEN CONTINUE UNTIL
YOU REACH 50 REPETITIONS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = SHOULDERS
GYM OPTION = STANDING LATERAL RAISE WITH PLATES
DAY 4 400 upper body

GYM OPTION
EXERCISE 041

Diamond Push-ups
SETS = 1
REPETITIONS = 50
REST = PERFORM AS MANY REPETITIONS AS YOU CAN. IF
YOU BURN OUT, STOP, SHAKE IT OUT THEN CONTINUE UNTIL
YOU REACH 50 REPETITIONS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = TRICEPS
GYM OPTION = HIGH CABLE TRICEP PUSHDOWNS
DAY 4 400 upper body

GYM OPTION
EXERCISE 051

Flys
SETS = 1
REPETITIONS = 50
REST = PERFORM AS MANY REPETITIONS AS YOU CAN. IF
YOU BURN OUT, STOP, SHAKE IT OUT THEN CONTINUE UNTIL
YOU REACH 50 REPETITIONS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = CHEST
GYM OPTION = CABLE FLYS
DAY 4 400 upper body

GYM OPTION
EXERCISE 061

Single Arm Lateral Raise


SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS FROM 10 - 1
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE
REST = NO REST
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = SHOULDER & CORE
GYM OPTION = SINGLE ARM LATERAL RAISE WITH PLATE
DAY 4 400 upper body

GYM OPTION
EXERCISE 071

Plank
SETS = 5
REPETITIONS = 1 MINUTE
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
GYM OPTION = PLANK
DAY 4 400 upper body

GYM OPTION
5
Y
EXERCISE 011
DA

Crunches superset Leg Raise superset


Flutter Kicks superset Ankle Taps superset
Elbow to Knee (alternating) superset Plank
SUPERSET = NO REST BETWEEN EXERCISES
SETS = 1 ROUND (BEGINNERS) | 2 ROUNDS
(INTERMEDIATE/ADVANCED)
REPETITIONS = 60 SECONDS
REST =45-90 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
day 5 CORE AND CARDIO
5-10 MINUTES WARM UP

SUPERSET
day 5 CORE AND CARDIO DA
5-10 MINUTES WARM UP Y
EXERCISE
1
5

SUPERSET
SUPERSET
SUPERSET

SUPERSET
01
EXERCISE 02
1

Cardio to be performed outdoors and


preferably fasted before Meal 1

Must choose only ONE of the options below


BRISK WALK (1 HOUR)
day 5 CORE AND CARDIO

SWIMMING (1 HOUR)
YOGA/PILATES (1 HOUR)
CROSS TRAINER (45 MINUTES)
ELLIPTICAL ROWER (45 MINUTES)
BIKE RIDE (45 MINUTES)
STAIR MASTER (30 MINUTES)
STAIR/HILL WALKS (30 MINUTES)
SPIN CLASS (30 MINUTES)
CIRCUIT/ CROSSFIT (20 MINUTES)
BOXERCISE (20 MINUTES)
SKIPPING (20 MINUTES)
& 7
Y 6
DA

A REST DAY IS A DAY WHERE


YOU TAKE A BREAK FROM TRAINING
AND ALLOW YOUR BODY TIME TO RECOVER.
DAY 6 and 7

Taking time out where you can to re-connect with your


body is SO important for your health and well-being!

The body is built to move so get out for a nice stroll or


take up a new activity! E.g. golf, surfing, gardening,
cleaning the house, or table tennis. Get yourself a
massage if you can or go for a relaxing swim in the
rest

ocean as this is a great natural source of magnesium


that is great for muscle recovery.

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