Summer Strong
Workout Overviews
Total Body Lift A
Pecs on Deck
STRENGTH
1. Eccentric DB bench press
3-4 x 6-8
Rest 2 minutes
2A. Front DB squat
3 x 6-8
2B. Band high to low chop
2-3 x 8-10 RL
Rest 30 seconds
3A. Single arm bent over 3 point DB row
3 x 8-10 RL
3B. Offset DB lateral step up
3 x 8-10 RL
Rest 30 seconds
4. DB chest fly to pull-over
2-3 x 8-10 each
Rest 60 seconds
IF TIME FINISHER: TORTUROUS TRICEPS
Perform 10 reps of each, then 8 of each, and continue in a decreasing rep pattern for 6,4,2. That’s one set. Do 2-3 total, resting on minute in between sets
● Plate or DB squeeze press OR triceps push-ups
● DB skullcrushers
Total Body Lift B
Think Back
STRENGTH
1. Eccentric pull-up
3-4 x 5-6
Rest 2 minutes
2A. DB pause hip thrust
3 x 6-8
2B. Body saw
2-3 x 8-10
Rest 30-60 seconds
3A. Sumo bent over DB row
3 x 8-10
3B. DB walking lunge
3 x 8-10 RL
Rest 30-60 seconds
4. TRX Y raise
2-3 x 10-12
Rest 60 seconds
5. Leaning Db lateral raise
2-3 x 10-12 RL
Rest 60 seconds
IF TIME FINISHER: BOISTEROUS BICEPS
Perform 1 half rep curl + hold 5 seconds, then do 5 full curls. Continue in a decreasing rep pattern for 4,3,2,1. Do 3 rounds total, rest 1 minute in between sets.
● Half rep biceps curl + isometric hold
● Full rep biceps curls
Total Body Lift C
Cap it Off
STRENGTH
1. Hollow body hold with band pull-down
2-3 x 8-10
Rest 30-60 seconds
2. Eccentric Romanian DB deadlift
3-4 x 6-8
Rest 2 minutes
3A. DB overhead press
3 x 6-8
3B. Single leg glute bridge
3 x 8-10 RL
Rest 30 seconds
4. 1.5 rep push-up
3 x 6-10
4B. Face pulls
3 x 10-12
Rest 60 seconds
5. Iron angels
2 x 10-12
Rest 60 seconds
IF TIME FINISHER: SHAKY SHOULDERS
Perform 3 rounds for time, rest as needed
● Front plate raise OR single DB front raise x 8-10
● Side plank with lateral DB raise x 8-10 RL
●Plank pass x 8-10 RL
Weekend Warrior
Fired Up
Cash In 2-3x
Band pull-apart
x10-15
Farmer’s carry
15-20 paces FB
3-5 rounds OR 10 minutes AMRAP
Sumo squat to alternating halo
x10-12
Hopback to hammer curl
x8-10
Row to kickback
x6-8
Cash out
Push up
AMRAP in 1 minute
Rest as needed
Bonus Cardio
Double Down
8-10 minutes
30 seconds each move
1A. Step up with hop R
1B. Step up with hop L
1C. Triceps dips
1D. Sit throughs
Rest as needed
8-10 minutes
30 seconds each move
2A. Squat to side leg lift R
2B. Squat to side leg lift L
2C. Plank shoulder tap
2D. Reverse tabletop pull throughs
Rest as needed
Bonus Core
Oh Obliques
1A. Half kneeling pallof press
3 x 8-10 RL
1B. Waiter’s carry
3 x 15 paces forward and back RL
Rest 30 seconds