Summer Shred - Male Week 3

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 CORE AND CARDIO
DAY 5 FULL BODY FUNCTIONAL
DAY 6 REST
DAY 7 REST
1
Y EXERCISE 01
1
DA
Sumo Squats with Front Raise to Ceiling

SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 20
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = LEGS & SHOULDERS
GYM OPTION = BARBELL SQUATS
day 1 400 PUSH RESISTANCE
5-10 MINUTES WARM UP
GYM OPTION
EXERCISE 021
Shoulder Press Superset Lateral Raise

SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH
REPETITIONS FROM 10 - 1
10 REPS SHOULDER PRESS (SS) 10 LATERAL RAISE
9 REPS SHOULDER PRESS (SS) 9 REPS LATERAL RAISE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE
REST = NO REST
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = SHOULDERS

GYM OPTION = SEATED SHOULDER PRESS SS BARBELL
UPRIGHT ROWS
GYM OPTION
SUPERSET
GYM OPTION
EXERCISE 031
Single Arm Lateral Raise

SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
REST = NO REST
MUSCLE GROUPS WORKING = SHOULDER & CORE

GYM OPTION = SINGLE ARM LATERAL RAISE WITH PLATE
GYM OPTION
2
Y EXERCISE 011
DA
Single Arm Dumbbell Rows (on hands and knees)

SETS = 10-1
E.G. 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
REST = NO REST
day 2 400 PULL RESISTANCE
MUSCLE GROUPS WORKING = BACK & CORE

GYM OPTION = SINGLE ARM DUMBBELL BENT OVER ROWS
GYM OPTION
EXERCISE 021
Squat Bicep Curl Superset Bent over

Reverse Fly
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH
10 REPS SQUAT BICEP CURL (SS) 10 REPS BENT OVER REVERSE FLY
9 REPS SQUAT BICEP CURL (SS) 9 REPS BENT OVER REVERSE FLY
REST = NO REST
MUSCLE GROUPS WORKING = FULL BODY
GYM OPTION = SQUAT CABLE ROWS SS REVERSE FLY ON BENCH
GYM OPTION
SUPERSET
GYM OPTION
EXERCISE 031
Single Arm Hammer Curl

SETS = 10-1
REST = NO REST
MUSCLE GROUPS WORKING = BICEPS & CORE

GYM OPTION = SINGLE ARM HAMMER CURLS WITH PLATE
GYM OPTION
3
Y EXERCISE 011
DA
Crunches superset Leg Raise superset

Flutter Kicks superset Ankle Taps superset
Elbow to Knee (alternating) superset Plank

SETS = 1 ROUND (BEGINNERS) | 2 ROUNDS
(INTERMEDIATE/ADVANCED)
REPETITIONS = 60 SECONDS EACH EXERCISE
REST = 45-90 SECONDS BETWEEN ROUNDS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
day 3 CORE AND CARDIO
SUPERSET
3
Y EXERCISE 01
1
DA
SUPERSET
SUPERSET
SUPERSET
SUPERSET
3
Y EXERCISE 02
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)
SPIN CLASS (30 MINUTES)
CIRCUIT/ CROSSFIT (20 MINUTES)
BOXERCISE (20 MINUTES)
SKIPPING (20 MINUTES)
4
Y
EXERCISE 011
DA
Front Squats
REPETITIONS = 10
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = HACK SQUAT MACHINE
GYM OPTION
EXERCISE 021
Push-ups (on toes)

REPETITIONS = 10
MUSCLE GROUPS WORKING = CHEST & TRICEPS
GYM OPTION = DUMBBELL BENCH PRESS
GYM OPTION
EXERCISE 031
Shoulder Press
REPETITIONS = 10
MUSCLE GROUPS WORKING = SHOULDERS
GYM OPTION = SHOULDER PRESS MACHINE
GYM OPTION
EXERCISE 041
Tricep Dips
REPETITIONS = 10
EQUIPMENT = BENCH
MUSCLE GROUPS WORKING = TRICEPS
GYM OPTION = BAR DIPS
GYM OPTION
EXERCISE 051
Diamond Push-ups (on toes)

REPETITIONS = 10
MUSCLE GROUPS WORKING = CHEST & TRICEPS
GYM OPTION = CLOSE GRIP BARBBELL BENCH PRESS
GYM OPTION
EXERCISE 061
Single Arm Lateral Raise

SETS = 10-1
REST = NO REST
MUSCLE GROUPS WORKING = SHOULDERS & CORE

GYM OPTION = SINGLE ARM LATERAL RAISE WITH PLATE
GYM OPTION
5
Y
EXERCISE 01
1
DA
Forward lunges with Single arm front

raise (opposite leg to arm)
REPETITIONS = 15 (EACH SIDE)
day 5 FULL BODY FUNCTIONAL

EXERCISE 02
1
split squat with lateral raise

MUSCLE GROUPS WORKING = SHOULDERS & LEGS
EXERCISE 03
1
Back extensions with dumbbell

REPETITIONS = 15
EXERCISE 04
1
Single arm Front Raise on Hands & Knees

MUSCLE GROUPS WORKING = SHOULDERS & CORE
EXERCISE 05
1
Plank with single arm reverse fly

EXERCISE 06
1
Bicep Static hold

REPETITIONS = 45 SECOND HOLD
MUSCLE GROUPS WORKING = BICEPS
EXERCISE 07
1
Single arm Low to high front raise

(underhand grip)
MUSCLE GROUPS WORKING = SHOULDERS & CHEST

EXERCISE 081
Stiff Leg Deadlift with front raise

REPETITIONS = 15
EXERCISE 091
Ankle Taps
REPETITIONS = 40
MUSCLE GROUPS WORKING = CORE
& 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 3 CORE AND CARDIO

DAY 4 400 PUSH RESISTANCE

DAY 5 FULL BODY FUNCTIONAL

Sumo Squats with Front Raise to Ceiling

Shoulder Press Superset Lateral Raise

MUSCLE GROUPS WORKING = SHOULDERS

Single Arm Lateral Raise

MUSCLE GROUPS WORKING = SHOULDER & CORE

Single Arm Dumbbell Rows (on hands and knees)

MUSCLE GROUPS WORKING = BACK & CORE

Squat Bicep Curl Superset Bent over

Single Arm Hammer Curl

MUSCLE GROUPS WORKING = BICEPS & CORE

Crunches superset Leg Raise superset

SUPERSET = NO REST BETWEEN EXERCISES

Cardio to be performed outdoors and

Must choose only ONE of the options below

Push-ups (on toes)

Diamond Push-ups (on toes)

Single Arm Lateral Raise

MUSCLE GROUPS WORKING = SHOULDERS & CORE

Forward lunges with Single arm front

MUSCLE GROUPS WORKING = FULL BODY

split squat with lateral raise

Back extensions with dumbbell

Single arm Front Raise on Hands & Knees

Plank with single arm reverse fly

Bicep Static hold

Single arm Low to high front raise

MUSCLE GROUPS WORKING = SHOULDERS & CHEST

Stiff Leg Deadlift with front raise

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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