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Summer Shred - Male Week 2

This 4-week workout program alternates between push and pull resistance training days that can be done either at home with dumbbells or at the gym. It includes 6 exercises per day split into 2-5 sets of 10 repetitions, focusing on different muscle groups each day. The program also includes one dedicated cardio day per week for 30-60 minutes outdoors and fasted.

Uploaded by

Matthew Millini
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149 views33 pages

Summer Shred - Male Week 2

This 4-week workout program alternates between push and pull resistance training days that can be done either at home with dumbbells or at the gym. It includes 6 exercises per day split into 2-5 sets of 10 repetitions, focusing on different muscle groups each day. The program also includes one dedicated cardio day per week for 30-60 minutes outdoors and fasted.

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

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 1 400 PUSH RESISTANCE

DAY 2 400 PULL RESISTANCE

DAY 3 CARDIO

DAY 4 400 PUSH RESISTANCE

DAY 5 400 PULL RESISTANCE

DAY 6 REST

DAY 7 REST
1
Y EXERCISE 01
1
DA

Sumo Squat with front raise to ceiling


SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = LEGS & SHOULDERS
GYM OPTION = BARBELL SQUAT
day 1 400 PUSH RESISTANCE
5-10 MINUTES WARM UP

GYM OPTION
EXERCISE 02
1

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 = DUMBBELL BENCH PRESS (FLAT BENCH)
day 1 400 PUSH RESISTANCE

GYM OPTION
EXERCISE 031

Laying Flys
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = CHEST
GYM OPTION = CABLE FLYS
day 1 400 PUSH RESISTANCE

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 1 400 PUSH RESISTANCE

GYM OPTION
EXERCISE 05 1

Single Arm Tricep Kickbacks (on hands & Knees)


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 = TRICEPS & CORE
day 1 400 PUSH RESISTANCE

GYM OPTION = SINGLE ARM TRICEP KICKBACKS (LEANING


ON BENCH)

GYM OPTION
EXERCISE 061

Crunches
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS REST BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = ABS
GYM OPTION = MACHINE AB CRUNCHES
day 1 400 PUSH RESISTANCE

GYM OPTION
2
Y EXERCISE 011
DA

Stiff Leg Deadlifts with Lateral Raise


SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS & BACK
GYM OPTION = BARBELL STIFF LEG DEADLIFT
day 2 400 PULL RESISTANCE
5-10 MINUTES WARM UP

GYM OPTION
EXERCISE 021

Bicep Curls
SETS = 4
REPETITIONS = 25
REST = 60 SECONDS REST BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = BICEPS
GYM OPTION = LOW CABLE BICEP CURLS
day 2 400 PULL RESISTANCE

GYM OPTION
EXERCISE 031

Upright rows
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = SHOULDERS & BACK
GYM OPTION = BARBELL UPRIGHT ROWS
day 2 400 PULL RESISTANCE

GYM OPTION
EXERCISE 041

Front Raise
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = SHOULDERS & BACK
GYM OPTION = BARBELL FRONT RAISE
day 2 400 PULL RESISTANCE

GYM OPTION
EXERCISE 051

Standing Single Arm Front 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 = SHOULDERS & CORE
day 2 400 PULL RESISTANCE

GYM OPTION = MACHINE SINGLE ARM SHOULDER PRESS

GYM OPTION
EXERCISE 061

Leg Raise
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
GYM OPTION = HANGING LEG RAISE
day 2 400 PULL RESISTANCE

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 01
1
DA

Wide Grip Push-ups


SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CHEST
GYM OPTION = DUMBBELL FLYS
DAY 4 400 PUSH RESISTANCE
5-10 MINUTES WARM UP

GYM OPTION
EXERCISE 021

Push-ups
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CHEST
GYM OPTION = BARBELL BENCH PRESS
DAY 4 400 PUSH RESISTANCE

GYM OPTION
EXERCISE 031

Diamond Push-ups on knees


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 SMITH MACHINE BENCH PRESS
DAY 4 400 PUSH RESISTANCE

GYM OPTION
EXERCISE 041

tricep Dips
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = BENCH
MUSCLE GROUPS WORKING = TRICEPS
GYM OPTION = HIGH CABLE TRICEP PUSHDOWNS
DAY 4 400 PUSH RESISTANCE

GYM OPTION
EXERCISE 05
1

flutter kicks
SETS = 2
REPETITIONS = 50
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
GYM OPTION = FLUTTER KICKS
DAY 4 400 PUSH RESISTANCE

GYM OPTION
EXERCISE 061

Oblique crunches
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
DAY 4 400 PUSH RESISTANCE

MUSCLE GROUPS WORKING = CORE


GYM OPTION = CABLE WOOD CHOPS

GYM OPTION
5
Y
EXERCISE 01 1
DA

Split Squats
SETS = 1
REPETITIONS = 50 (25 EACH LEG)
REST = NO REST
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = SMITH MACHINE SPLIT SQUATS
day 5 400 PULL RESISTANCE
5-10 MINUTES WARM UP

GYM OPTION
EXERCISE 021

Bent over Rows


SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = BACK & BICEPS
GYM OPTION = SMITH MACHINE BENT OVER ROWS
day 5 400 PULL RESISTANCE

GYM OPTION
EXERCISE 031

Bent Over Reverse Flys


SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = REAR DELTS
GYM OPTION = REVERSE FLY MACHINE
day 5 400 PULL RESISTANCE

GYM OPTION
EXERCISE 041

Bicep Holds
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 30 SECONDS
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = BICEPS
GYM OPTION = BARBELL BICEP HOLDS
day 5 400 PULL RESISTANCE

GYM OPTION
EXERCISE 051

Single Arm Rows


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
day 5 400 PULL RESISTANCE

MUSCLE GROUPS WORKING = BACK & CORE


GYM OPTION = T-BAR SINGLE ARM BENT OVER ROWS

GYM OPTION
EXERCISE 06 1

Ankle Taps
SETS = 2
REPETITIONS = 50 (25 EACH SIDE)
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
GYM OPTION = ANKLE TAPS
day 5 400 PULL RESISTANCE

GYM OPTION
& 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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