ETM Summer Training Block

(MOST IMPORTANT!!!)
This Program Involves a Daily Practice of 100 Calf Raises
100 Bicep Curls
and 50 abdominal contraction reps

- The variations you do of these can be different every day, but the movements and reps themselves MUST BE COMPLETED NO MATTER WHAT!!!
- These 3 Exercises should take NO MORE than 15 minutes total to do daily 
- They can be completed at any time of the day, even separate from the workouts/cardio
- This is why there are not any extra biceps or Calves (Leg Raises count for abs on calisthenics days)

ALSO:
- If your goal is weight loss
I recommend aiming for 10,000 steps per day in addition to any cardio you do and eating 1-1.2g per LB of bodyweight to maximize muscle growth and recovery (Even while in a deficit). 

- Read the description of every exercise for set, rep, progression, and exercise substitution parameters. 

- The Point is the MOVEMENT PATTERNS not necessarily doing the exact same movement every-time. This program is intense and must be engaged with everyday so don't be afraid of being flexible with exercises and leaving a few reps in reserve on heavy compound exercises especially!!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Cable Flexion Row

Tricep Rope Push Down (Cable)

Lateral Raise (Cable)

Upright Row (Cable)

Deadlift (Barbell)

Single Arm Row (Dumbbell)

Leg Extension

Full Body (Horizontal)

(Sprints, Sports, Swim, Bike, Run, Walk, etc...) + DO FULL BODY PREHAB WORKOUT!!!

Landmine Oblique Twist

Hand Gripper

Cardio/Core/Yoke/Recover

High Row

Lat Pulldown (Single Arm)

Tricep Pushdown (Cable)

Full Body (Incline)

Overhead Tricep Extension (Cable)

Full Body (Vertical)

Kettlebell Pull Through

Calistenics/Cardio

-Run in between circuits & shoot for 10 in total (put zero for reps if you don’t finish a set)

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