Icelandic Strength

Bodybuilding
Coach
Jens Andri Fylkisson

Summer Shred

12 Week Bodubuilding Program

Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

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

Sunday
Week 1 Day 1

Circuit

A

5 min warm up 20 sec sprint 20 sec jog Repeat for 10 rounds

Monday
Week 1 Day 2

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

Monday
Week 1 Day 2

Circuit

A

Assault Bike 15 sec all out 45 sec rest Repeat for 10 rounds

Tuesday
Week 1 Day 3

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

Tuesday
Week 1 Day 3

Circuit

A

Row Machine 5 min warm up 500m sprint 2 min slow pace 500m sprint 2 min slow pace

Wednesday
Week 1 Day 4

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

Wednesday
Week 1 Day 4

Circuit

A

Slam Ropes 15 sec full speed 45 sec Jumping Jacks Repeat for 10 rounds

Thursday
Week 1 Day 5

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

Thursday
Week 1 Day 5

Circuit

A

8 cal Assault Bike 20 KB Swings 20 Air Squats Repeat 5 rounds

Friday
Week 1 Day 6

A

Cardio

1 x 45:00

Saturday
Week 2 Day 0

A

Stretch

1 x 20:00

Summer Shred