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Shredded

Shared By : alexxb

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 24 / 299

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Description

Hypertrophy
 
Monday Leg
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Step Machine 6 min N/A N/A Progress Chart

Upper Legs

 Lying Leg Curls 30 sec 25 3 Progress Chart

Upper Legs

 Leg Extensions 30 sec 25 4 Progress Chart

Upper Legs

 Dumbbell Lunges 30 sec 60 3 Progress Chart

Upper Legs

 Sumo Deadlift 30 sec 25 4 Progress Chart

Upper Legs

 Leg Press 30 sec 25 4 Progress Chart

Upper Legs

 Hack Squat 30 sec 25 4 Progress Chart
Tuesday shoulders/calves
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Step Machine 60 min N/A N/A Progress Chart

Shoulders

 Dumbbell Bent Over Delt Raise 30 sec 30 4 Progress Chart

Shoulders

 Dumbbell Lateral Raise 30 sec 30 4 Progress Chart

Shoulders

 Cable Rope Rear Delt Row 30 sec 30 4 Progress Chart

Shoulders

 Standing Low Pulley Deltoid Raise 30 sec 30 4 Progress Chart

Shoulders

 Barbell Shoulder Press 30 sec 30 3 Progress Chart

Lower Legs

 Standing Calf Raises 30 sec 30 5 Progress Chart
Wednesday cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Step Machine 60 min N/A N/A Progress Chart

Abs

 Hanging Leg Raise 0 sec 15 3 Progress Chart

Abs

 Crunches 0 sec 40 3 Progress Chart
Thursday chest/back
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Step Machine 60 min N/A N/A Progress Chart

Chest

 Smith Machine Incline Bench Press 30 sec 30 4 Progress Chart

Back

 Wide-Grip Lat Pulldown 30 sec 30 4 Progress Chart

Chest

 Smith Machine Bench Press 30 sec 30 4 Progress Chart

Back

 Underhand Pull down 30 sec 30 4 Progress Chart

Chest

 Cable Cross Over 30 sec 30 4 Progress Chart

Back

 Cable Seated Row 30 sec 30 4 Progress Chart

Back

 Back Extensions - Hyperextensions 30 sec 25 3 Progress Chart
Friday triceps/biceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Step Machine 60 min N/A N/A Progress Chart

Triceps

 Cable Triceps Pushdown 30 sec 30 3 Progress Chart

Biceps

 EZ-Bar Curl 30 sec 30 3 Progress Chart

Triceps

 Barbell Seated Overhead Triceps Extension 30 sec 30 3 Progress Chart

Biceps

 Hammer Curls with Rope 30 sec 30 3 Progress Chart

Triceps

 Triceps Pushdown - Rope 30 sec 30 3 Progress Chart

Biceps

 Overhead Cable Curl 30 sec 30 3 Progress Chart
Saturday cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Step Machine 60 min N/A N/A Progress Chart

Abs

 Hanging Leg Raise 0 sec 15 3 Progress Chart

Abs

 Crunches 0 sec 40 3 Progress Chart
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