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Summer Shredding Part 3: The Program

Summer Shredding Part 3: The Program

Posted by Team RIVALUS on Jul 16th 2018

If you haven't already read the two articles leading up to this program, please make sure you do!

Article 1: Summer Shred Part 1 - Staying Injury Free

Article 2: Summer Shred Part 2 - Resistance Training Concepts

This information is solely for informational purposes. A physician or other qualified health practitioner should be consulted to assess your personal health and fitness prior to starting any new diet or exercise program. Any reliance that you place on this material is strictly at your own risk. Rivalus disclaims all liability and responsibility arising from the use of this material. For details, please see our Terms of Use & Policies.



Rivalus Summer Shredding Blog 3: THE PROGRAM

SUMMER SHREDDING

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Legs

Rear Delt

Core

Biceps

Triceps

Front Delt

Side Delt

Back

Hamstring

Abs

Chest

Rest

Legs

Rear Delt

Core

Biceps

Triceps

Front Delt

Side Delt

Back

Hamstring

Abs

Chest


Here are a few of the training techniques you will encounter in this program:

Tempo:Tempo is the pace at which you perform each rep, separated into 4 segments:

For Example: A tempo written as “3-2-1-0” would go as such:

1. Perform a 3 second eccentric (Example: Bench Press, lowering the bar to your chest)

2. Hold for 2 seconds following the eccentric (Example: Bench Press, hold the stretch after lowering)

3. Perform a 1 second concentric (Example: Bench Press, moving the bar off the chest to the contraction)

4. Hold for 0 seconds following the concentric (Example: The contraction squeeze or isometric hold at the top of the movement)

Isometric Squeeze:

For example, during a bicep curl when you fully contract and squeeze the bicep at the top of the movement.The goal is not to hold still against the resistance, but instead to continue squeezing and contracting the muscle.

1 ½ Reps:

1 rep in this form = Perform a bicep curl (For example), once your arm is fully extended (straight) after the eccentric lowering phase, perform a half rep to 90 degrees, and return back to an arm extended position.This is a 1, and ½ rep.This counts as 1 rep.

Strip Sets:

Strip sets can be performed on either plate loaded, dumbbell or pin-loaded machines.For the sake of safety, we will only perform strip sets on pin-loaded machines in this program.Begin by performing the written reps for the exercise.As soon as you finish, drop the pin down to the next lightest weight and perform maximal reps. Continue until you run out of weight, or fail to reach 3 reps.Yes, this burns. A lot.

Partial Reps:

Essentially half reps. After finishing your prescribed number of repetition on an exercise, you may be asked to perform partials.These are essentially 1 ½ reps as mentioned above, however they are performed consecutively at the end of a set until failure (Min 10 reps), and not in between reps like in 1 ½ reps.

CARDIO

- 1 x HIIT (High Intensity Interval Training) session per week (10X 30 second MAXIMAL EFFORT bike/running sprints, or for a beginner, start with 15 sets of 15 seconds on, 30 off)

- 1 x steady-state (SS) cardio session per week: 6 out of 10 perceived exertion for 40 minutes each session.A 6 out of 10 perceived exertion is breathing heavily, can still hold a short conversation, but its noticeably getting more difficult as time progresses.

Start with 2 sessions weekly and increase by ONE session each week until a maximum of 4 sessions per week is reached.Alternate between HIIT and SS. Next, schedule permitting, perform the cardio on non-consecutive days if possible, and try to separate cardio and resistance training by morning and night.


DAY 1: Legs/Rear Delt/Core

BB = Barbell, DB = Dumbbell,

Exercise Sets Reps/Time Rest Tempo:

Eccentric – Bottom Stretch – Concentric – End Range Squeeze


BB Back Squat 5 8 45s Tempo: 4-0-1-0
Leg Press Machine

(Feet positioned low)

3 10 45s Tempo: 3-0-1-0
Rear Delt Machine Fly’s 4 10
Standing Calf Raises 4 30 Reps 45s Tempo: 2-0-1-0
Seated Calf Raises 4 30 Reps 45s Tempo: 2-0-1-0
GIANT SETS
Jumping Alternating Lunges 3 15/side

30 total

0 Tempo: Fast
Seated Medicine Ball Core Rotations 3 15/side

30 total

0 Tempo: Fast
Bent Over DB Rear Delt Fly’s

(Keep core braced)

3 12 0 Tempo: 3-0-1-2 (2 Second Isometric hold, 3 second eccentric)
Lying Leg Raises 3 20 3 Min Tempo: 2-0-1-0

(Keep low back pushed into floor)

Mobility
Static Stretching and Point Specific Rolling


DAY 2: Biceps/Delts/Triceps

BB = Barbell, DB = Dumbbell,

Exercise Sets Reps/Time Rest Tempo:

Eccentric – Bottom Stretch – Concentric – End Range Squeeze


Wide Grip DB Bicep Curl

+ Superset w. Hammer Curls

4 10 0 Tempo: 4-0-1-1
DB Hammer Curl 4 10 45s Tempo: 4-0-1-1
BB Tricep Extensions 4 10 45s Tempo: 4-0-1-1
Cable Rope Extensions 3 10 +

Strip Set Last Set

45s Tempo: 3-0-1-3
Front Delt Plate Raise

(Thumbs up, palms facing)

4 10 45s Tempo: 4-0-1-2
GIANT SETS
Standing Overhead DB Press 3 10 0 Tempo: 3-0-1-0
Standing Side DB Lateral Raise 3 6
0 Tempo: 8-0-1-1
Tricep Pushup 3 10 0 Tempo: 4-0-1-0
Close Grip BB Bicep Curl

(EZ bar)

3 20 3 Min Tempo: 1-0-1-0
HIIT
Mobility
Static Stretching and Point Specific Rolling


DAY 3: Hams/Back/Chest/Abs

BB = Barbell, DB = Dumbbell,

Exercise Sets Reps/Time Rest Tempo:

Eccentric – Bottom Stretch – Concentric – End Range Squeeze


Deadlift or Rack-pull 4 10-15-10-5 60s Tempo: 3-0-1-0
Romanian Leg Deadlift (Slightly bent knee) 3 7 45s Tempo: 5-0-1-0 (5 second eccentric)
Cable Lat Pulldown

(Wide Grip)

3 8 45s Tempo: 4-0-1-2 (2 second isometric hold)
Cable Lat Pulldown

(Close Grip, palms facing you, leaning back 45 degrees)

3 8 +

Strip Set on Last Set!

45s Tempo: 4-0-1-2 (2 second isometric hold)
30 Degree Incline DB Chest Press (Superset) 6 10 + 10 Partials 0 Tempo: 4-0-1-1

Superset with below exercise.

Flat DB Chest Fly’s 6 10 60s 2-0-1-1
Abs
Cable Crunch 4 15 30s Exhale on the contraction, inhale on the way up.
Single Side Cable Oblique Twists 4/

side

15/side 0 Cable attachment high, twisting to hip height. No rest, keep alternating sides.
Stomach Vacuums 4 30 seconds, work your way to 60 seconds. 45s Think about sucking in your belly button to your back bone.First, kegal, second, draw in your lower pelvic muscles, then suck in your stomach under your rib cage.This helps to control the transverse abdominus muscles.
Mobility
Static Stretching and Point Specific Rolling


DAY 4:

REST DAY


DAY 5: Legs/Rear Delt/Core

BB = Barbell, DB = Dumbbell,

Exercise Sets Reps/Time Rest Tempo:

Eccentric – Bottom Stretch – Concentric – End Range Squeeze


BB FRONT Squat 5 8 45s Tempo: 4-0-1-0
BB Reverse Lunge 3 10 45s Tempo: 3-0-1-0
Cable Rear Delt Fly’s 4 10 – 1 ½ Reps, ALL reps 45s Tempo: 3-0-1-0
Standing Calf Raises 4 12 Reps 45s Tempo: 3-3-1-0 *NOTICE Tempo’s
Seated Calf Raises 4 12 Reps 45s Tempo: 3-3-1-0
GIANT SETS
DB Pile Squat 3 50 0 1-0-1-1
Plank to Hands 3 30 Total 0 Tempo: Fast
Bent Over DB Rear Delt Fly’s

(Keep core braced)

3 12 0 Tempo: 3-0-1-2 (2 Second Isometric hold, 3 second eccentric)
Hanging Leg Raise 3 8 3 Min Tempo: 2-0-1-0

(Keep core braced so that low back doesn’t round)

Mobility
Static Stretching and Point Specific Rolling


DAY 6: Biceps/Delts/Triceps

BB = Barbell, DB = Dumbbell,

Exercise Sets Reps/Time Rest Tempo:

Eccentric – Bottom Stretch – Concentric – End Range Squeeze


Close Grip Cable Bicep Curl

+ Superset below exercise

4 10 0 Tempo: 4-0-1-1
Cable Hammer Curl 4 10 + Strip Set Last Set 45s Tempo: 2-0-1-2
DB Tricep Hammer Extensions 4 10 45s Tempo: 4-0-1-1
Overhead DB Tricep Press 4 10 + 1 ½ Reps ALL sets 45s Tempo: 3-0-1-3
Single Arm Cable Side Lateral Raise 4/

side

10 0 Tempo: 3-0-1-2

(Keep alternating hands)

GIANT SETS
Cable Rope Front Raise 3 10 0 Tempo: 4-0-1-4 *Notice tempo
Tricep Bench Dips 3 10 0 Tempo: 4-0-1-1 *NOTICE THE TEMPO!
Wide Grip BB Bicep Curl 3 10 0 Tempo: 2-0-1-0
Side Lateral Raise Isometric Hold 3 3 3 Min 10 Second Hold, 3 seconds rest at the bottom, repeat.
HIIT
Mobility
Static Stretching and Point Specific Rolling


DAY 7: Hams/Back/Chest/Abs

BB = Barbell, DB = Dumbbell,

Exercise Sets Reps/Time Rest Tempo:

Eccentric – Bottom Stretch – Concentric – End Range Squeeze


Bent Over BB Row 4 10 45s Tempo: 3-0-1-2
Upright Yates Row 4 10 45s Tempo: 3-0-1-2
Seated Single Arm Cable Row 3/

side

6 45s Tempo: 5-0-1-2 *Notice Tempo
Cable Chest Fly 4 8 45s Tempo: 2-0-1-3 (3 second isometric squeeze)

Cable set high, hands rotate down to hips.

Cable Chest Fly 4 8 45s Tempo 2-0-1-3 (3 Second Isometric squeeze)

Cable Set low, hands rotate to face height.

FLAT DB Chest Press 4 10 + 1 ½ Reps on ALL SETS 0 Tempo: 4-0-1-1

Superset with below exercise.

Abs
Cable Crunch 4 15 30s Exhale on the contraction, inhale on the way up.
Single Side Cable Oblique Twists 4/

side

15/side 0 Cable attachment high, twisting to hip height. No rest, keep alternating sides.
Stomach Vacuums 4 30 seconds, work your way to 60 seconds. 45s Think about sucking in your belly button to your back bone.First, kegal, second, draw in your lower pelvic muscles, then suck in your stomach under your rib cage.This helps to control the transverse abdominus muscles.
Mobility
Static Stretching and Point Specific Rolling

Enjoy, stay safe, and remember to stretch!

Team RIVALUS

This information is solely for informational purposes. A physician or other qualified health practitioner should be consulted to assess your personal health and fitness prior to starting any new diet or exercise program. Any reliance that you place on this material is strictly at your own risk. Rivalus disclaims all liability and responsibility arising from the use of this material. For details, please see our Terms of Use & Policies.