Icelandic Strength
BodybuildingSummer Shred
12 Week Bodubuilding Program
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
15, 12, 10
A2
Barbell Row
15, 12, 10
A3
Push-Up
15, 12, 10
B1
Cable Fly
15, 12, 10
B2
Seated Row
15, 12, 10
B3
Lat Pulldown
15, 12, 10
C1
DB Shoulder Press
15, 12, 10
C2
Tricep Rope Pulldowns
15, 12, 10
C3
DB Bicep Curls
15, 12, 10
Circuit
A
5 min warm up 20 sec sprint 20 sec jog Repeat for 10 rounds
A1
Back Squat
15, 12, 10
A2
DB Lunges
15, 12, 10
B1
Lying Leg Curl
3 x 10
B2
Leg Extension
3 x 10
C1
Romanian Deadlift
15, 12, 10
C2
Leg Extension
3 x 10
D1
Goblet Squat
15, 12, 10
D2
Hip Thrust
3 x 10
Circuit
A
Assault Bike 15 sec all out 45 sec rest Repeat for 10 rounds
A1
1-Arm DB Row
15, 12, 10
A2
Lat Pulldown
3 x 10
A3
DB Shrug
3 x 15
B1
Seated Row
15, 12, 10
B2
Seated Row
3 x 10
B3
Lat Pulldown
3 x 15
C1
DB Bicep Curls
15, 12, 10
C2
Hammer Curl
3 x 10
C3
Spider Curl
15, 12, 10
Circuit
A
Row Machine 5 min warm up 500m sprint 2 min slow pace 500m sprint 2 min slow pace
A1
Deadlift
15, 12, 10
A2
Sissy Squat
3 x 10
B
Jefferson Squats
3 x 10
C1
Hack Squat
15, 12, 10
C2
Leg Extension
3 x 10
C3
Calf Raise
3 x 30
D1
Lying Leg Curl
15, 12, 10
D2
Hip Thrust
3 x 10
Circuit
A
Slam Ropes 15 sec full speed 45 sec Jumping Jacks Repeat for 10 rounds
A1
Incline DB Bench Press
15, 12, 10
A2
Cable Fly
3 x 10
A3
Cable Fly
15, 12, 10
B1
DB Shoulder Press
15, 12, 10
B2
DB Lateral Lunge
15, 12, 10
B3
Rear Delt Flyes
3 x 20
C1
DB Tricep Extension
15, 12, 10
C2
Skull Crushers
3 x 10
C3
Tricep Pushdown
3 x 15
Circuit
A
8 cal Assault Bike 20 KB Swings 20 Air Squats Repeat 5 rounds
A
Cardio
1 x 45:00
A
Stretch
1 x 20:00
