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    8 Week Summer Slim Down Workout

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    Ariadna Abad
    This document outlines an 8-week summer slim down program with Dianna Dahlgren. The program is split into two 4-week phases, with the second phase adding more high intensity interval training (HIIT). Each week focuses on different body parts and includes exercises like squats, pull-ups, and planks. Workouts consist of 3-4 sets of each exercise, focusing on good form while lifting heavy weights.

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    8 Week Summer Slim Down Workout

    Uploaded by

    Ariadna Abad
    413 views1 page
    This document outlines an 8-week summer slim down program with Dianna Dahlgren. The program is split into two 4-week phases, with the second phase adding more high intensity interval training (HIIT). Each week focuses on different body parts and includes exercises like squats, pull-ups, and planks. Workouts consist of 3-4 sets of each exercise, focusing on good form while lifting heavy weights.

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    8-WEEK-SUMMER-SLIM-DOWN-WORKOUT

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    This document outlines an 8-week summer slim down program with Dianna Dahlgren. The program is split into two 4-week phases, with the second phase adding more high intensity interval training (HIIT). Each week focuses on different body parts and includes exercises like squats, pull-ups, and planks. Workouts consist of 3-4 sets of each exercise, focusing on good form while lifting heavy weights.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    413 views1 page

    8 Week Summer Slim Down Workout

    Uploaded by

    Ariadna Abad
    This document outlines an 8-week summer slim down program with Dianna Dahlgren. The program is split into two 4-week phases, with the second phase adding more high intensity interval training (HIIT). Each week focuses on different body parts and includes exercises like squats, pull-ups, and planks. Workouts consist of 3-4 sets of each exercise, focusing on good form while lifting heavy weights.

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    8-WEEK
    SUMMER SLIM DOWN
    with Dianna Dahlgren
    the PROGRAM
    WEEKS 1-4 WEEKS 5-8
    » MONDAY: Squats » MONDAY: Squats
    » TUESDAY: HIIT & Abs » TUESDAY: HIIT & Abs
    » WEDNESDAY: Upper Body » WEDNESDAY: Upper Body & HIIT
    » THURSDAY: Rest » THURSDAY: Rest
    » FRIDAY: Lower Body » FRIDAY: Lower Body
    » SATURDAY: Upper Body & HIIT » SATURDAY: Upper Body & HIIT
    » SUNDAY: HIIT » SUNDAY: Abs & HIIT
    the WORKOUTS
    Straight sets, unless otherwise noted.
    Lift as heavy as you can while keeping good form.
    EXERCISE REPS
    SQUATS
    SET 1: WARM-UP 10-15 REPS (LIGHT WEIGHT)
    SET 2: INCREASE WEIGHT 8-10 REPS
    SET 3: SAME AS SET 2
    SET 4: INCREASE WEIGHT 5-8 REPS
    SET 5/6: SAME AS SET 4
    SET 7: DECREASE WEIGHT 5-8 REPS
    SET 8: SAME AS SET 7
    SET 9: DECREASE WEIGHT 5-8 REPS
    SET 10: DECREASE WEIGHT 8-12 REPS
    EXERCISE SETS REPS
    UPPER BODY 1
    PULL-UP 3 X UNTIL FAILURE 5-8
    SEATED CLOSE-GRIP ROW 3 10
    DUMBBELL HAMMER CURL 3 10
    LYING TRICEPS EXTENSION 3 10
    LATERAL RAISE 3 10
    FRONT RAISE 3 10
    LOWER BODY
    DEADLIFT 4 6-8
    LEG PRESS 4 10
    BARBELL HIP THRUST 4 10-12
    STEP-UPS 3 10, EACH LEG
    SEATED CALF RAISE 4 15-20
    LEG EXTENSION MACHINE 4 20
    LYING HAMSTRING 3 12-15
    CURL MACHINE
    UPPER BODY 2
    PULL-UP 3 X UNTIL FAILURE 5-8
    SHOULDER PRESS 3 8-10
    CABLE BICEPS CURL 3 10
    CABLE TRICEPS PRESSDOWN 3 10
    BARBELL CHEST PRESS 3 12
    PUSH-UPS 3 12-15

    ABS 1
    HANGING KNEE-UPS: 5 X 15 REPS
    PLANK: 3 X 60 SECONDS
    ABS 2
    STABILITY BALL CRUNCHES: 3 X 25 REPS,
    SUPERSET WITH
    STABILITY BALL KNEE-INS: 3 X 12 REPS

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