Summer Shred - Male Week 2

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 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
REPETITIONS = 10
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CHEST & TRICEPS
GYM OPTION = DUMBBELL BENCH PRESS (FLAT BENCH)
GYM OPTION
EXERCISE 031
Laying Flys
REPETITIONS = 10
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = CHEST
GYM OPTION = CABLE FLYS
GYM OPTION
EXERCISE 041
Diamond Push-Ups
REPETITIONS = 10
GYM OPTION = CLOSE GRIP BARBELL BENCH PRESS
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
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE
REST = NO REST
MUSCLE GROUPS WORKING = TRICEPS & CORE
GYM OPTION = SINGLE ARM TRICEP KICKBACKS (LEANING

ON BENCH)
GYM OPTION
EXERCISE 061
Crunches
REPETITIONS = 10
REST = 60 SECONDS REST BETWEEN SETS
MUSCLE GROUPS WORKING = ABS
GYM OPTION = MACHINE AB CRUNCHES
GYM OPTION
2
Y EXERCISE 011
DA
Stiff Leg Deadlifts with Lateral Raise

REPETITIONS = 10
MUSCLE GROUPS WORKING = LEGS & BACK
GYM OPTION = BARBELL STIFF LEG DEADLIFT
day 2 400 PULL RESISTANCE
GYM OPTION
EXERCISE 021
Bicep Curls
SETS = 4
REPETITIONS = 25
REST = 60 SECONDS REST BETWEEN SETS
MUSCLE GROUPS WORKING = BICEPS
GYM OPTION = LOW CABLE BICEP CURLS
GYM OPTION
EXERCISE 031
Upright rows
REPETITIONS = 10
MUSCLE GROUPS WORKING = SHOULDERS & BACK
GYM OPTION = BARBELL UPRIGHT ROWS
GYM OPTION
EXERCISE 041
Front Raise
REPETITIONS = 10
MUSCLE GROUPS WORKING = SHOULDERS & BACK
GYM OPTION = BARBELL FRONT RAISE
GYM OPTION
EXERCISE 051
Standing Single Arm Front Raise

SETS = 10-1
REST = NO REST
MUSCLE GROUPS WORKING = SHOULDERS & CORE
GYM OPTION = MACHINE SINGLE ARM SHOULDER PRESS
GYM OPTION
EXERCISE 061
Leg Raise
REPETITIONS = 10
MUSCLE GROUPS WORKING = CORE
GYM OPTION = HANGING LEG RAISE
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

REPETITIONS = 10
GYM OPTION = DUMBBELL FLYS
GYM OPTION
EXERCISE 021
Push-ups
REPETITIONS = 10
GYM OPTION = BARBELL BENCH PRESS
GYM OPTION
EXERCISE 031
Diamond Push-ups on knees

REPETITIONS = 10
GYM OPTION = CLOSE GRIP SMITH MACHINE BENCH PRESS
GYM OPTION
EXERCISE 041
tricep Dips
REPETITIONS = 10
EQUIPMENT = BENCH
MUSCLE GROUPS WORKING = TRICEPS
GYM OPTION = HIGH CABLE TRICEP PUSHDOWNS
GYM OPTION
EXERCISE 05
1
flutter kicks
SETS = 2
REPETITIONS = 50
GYM OPTION = FLUTTER KICKS
GYM OPTION
EXERCISE 061
Oblique crunches
SETS = 10-1
REST = NO REST

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
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = SMITH MACHINE SPLIT SQUATS
GYM OPTION
EXERCISE 021
Bent over Rows

REPETITIONS = 10
MUSCLE GROUPS WORKING = BACK & BICEPS
GYM OPTION = SMITH MACHINE BENT OVER ROWS
GYM OPTION
EXERCISE 031
Bent Over Reverse Flys

REPETITIONS = 10
MUSCLE GROUPS WORKING = REAR DELTS
GYM OPTION = REVERSE FLY MACHINE
GYM OPTION
EXERCISE 041
Bicep Holds
REPETITIONS = 30 SECONDS
MUSCLE GROUPS WORKING = BICEPS
GYM OPTION = BARBELL BICEP HOLDS
GYM OPTION
EXERCISE 051
Single Arm Rows

SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REST = NO REST
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)
GYM OPTION = ANKLE TAPS
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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4 WEEK PROGRAM

BELOW FIND ONE PROGRAM

Whether you follow this program either at

WEIGHT CHOICE FOR HOME

This program is a 4-day split, that can be

DAY 1 400 PUSH RESISTANCE

DAY 2 400 PULL RESISTANCE

DAY 4 400 PUSH RESISTANCE

DAY 5 400 PULL RESISTANCE

Sumo Squat with front raise to ceiling

Single Arm Tricep Kickbacks (on hands & Knees)

GYM OPTION = SINGLE ARM TRICEP KICKBACKS (LEANING

Stiff Leg Deadlifts with Lateral Raise

Standing Single Arm Front Raise

GYM OPTION = MACHINE SINGLE ARM SHOULDER PRESS

Cardio to be performed outdoors and

Must choose only ONE of the options below

SPIN CLASS (30 MINUTES)

Wide Grip Push-ups

Diamond Push-ups on knees

MUSCLE GROUPS WORKING = CORE

Bent over Rows

Bent Over Reverse Flys

Single Arm Rows

MUSCLE GROUPS WORKING = BACK & CORE

A REST DAY IS A DAY WHERE

Taking time out where you can to re-connect with your

The body is built to move so get out for a nice stroll or

ocean as this is a great natural source of magnesium

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