Ollie's Ripped for Summer Challenge

Don't forget to take your 'before' picture so you can record your progress.

Session One

Exercise Sets Reps

Superset 1 (120 sec rest after each superset):

A1) back squat 4 10

A2) strict press 4 10

Monster set (60 sec rest after each superset):

B1) dumbbell walking lunge 4 16

B2) dumbbell bench press 4 8

B3) barbell roll outs 4 12

C) strict dips (as fast as possible) 1 50

D) row (rest 90 sec after each set) 5 500m

Session Two

Exercise Sets Reps

Superset 1 (120 sec rest after each superset):

A1) deadlift 4 10

A2) close grip bench press 4 10

Monster set (60 sec rest after each superset):

B1) weighted hip lift 4 8

B2) db prone row 4 8

B3) toe to bar 4 12

C) strict barbell curls (afap) 1 75

Finisher

D1) strict press-ups 1 100

D2) 20cal bike (every break)

Session Three

Exercise Sets Reps

Superset 1 (120 sec rest after each superset):

A1) barbell push press 4 10

A2) barbell split squat 4 10

Monster set (60 sec rest after each superset):

B1) kettle bell swings 4 16

B2) dumbbell press 4 8

B3) renegade rows 4 8

C) farmers walk @ 1/5 bw each hand 3 40m

Finisher

D1) barbell thruster @40kg 3 21-15-9

D2) over bar burpees 3 21-15-9

Session Four

Exercise Sets Reps

Superset 1 (120 sec rest after each superset):

A1) strict chins 4 10

A2) barbell rdl 4 10

Monster set (60 sec rest after each superset):

B1) single arm dumbbell floor press 4 8

B2) step ups 4 16

B3) face pulls 4 20

C) ab mat sit ups 1 100

Finisher

D1) air squats 1 50

D2) medicine ball slams 1 40

D3) kettlebell swings 1 30

D4) press-ups 1 20

D5) barbell jump overs 1 10