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ERICNAMBERSOEHNGE
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Shortcut To Shred Wks 1-3
Information
Frequency :
5 days / week
Day Type :
Numerical
Type :
Cutting
Difficulty :
Beginner
Tags :
Description
Day 1
CHEST, TRICEPS, ABS (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Chest
Barbell Bench Press
60 sec
10
4
Chest
Dumbbell Incline Bench Press
60 sec
10
3
Chest
Barbell Decline Bench Press
60 sec
10
3
Triceps
Weighted Tricep Dips
60 sec
10
4
Triceps
Barbell Close Grip Bench Press
60 sec
10
3
Abs
Cable Crunch
60 sec
10
3
Abs
Lying Leg Raise with Hip Thrust on Bench
60 sec
10
3
Day 2
SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Shoulders
Barbell Shoulder Press
60 sec
10
3
Shoulders
Dumbbell Alternate Standing Arnold Press
60 sec
10
3
Shoulders
Barbell Up Right Row
60 sec
10
3
Upper Legs
Barbell Squat
60 sec
10
3
Back
Barbell Deadlift
60 sec
10
3
Upper Legs
Dumbbell Walking Lunges
60 sec
10
3
Lower Legs
Calf Press On Leg Press
60 sec
10
3
Lower Legs
Seated Calf Raise
60 sec
10
3
Day 3
BACK, TRAPS, BICEPS (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Back
Barbell Bent Over Row
60 sec
10
4
Back
Dumbbell Bent Over Row
60 sec
10
3
Back
Seated Machine Row
60 sec
10
3
Shoulders
Barbell Shrug
60 sec
10
4
Biceps
EZ Bar Curl
60 sec
10
3
Biceps
Barbell Preacher Curl
60 sec
10
3
Forearms
Barbell Reverse Curl
60 sec
10
3
Forearms
Barbell Seated Palms Up Wrist Curl
60 sec
10
3
Day 4
CHEST, TRICEPS, ABS (SINGLE JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Chest
Dumbbell Incline Fly
60 sec
15
3
Chest
Dumbbell Fly
60 sec
15
3
Chest
Machine Fly
60 sec
15
3
Triceps
Cable Triceps Pushdown
60 sec
15
3
Triceps
Dumbbell Standing Triceps Extension
60 sec
15
3
Triceps
Cable Lying Triceps Extension
60 sec
15
3
Abs
Decline Crunch
60 sec
15
3
Abs
Cable Side Bends
60 sec
15
3
Day 5
SHOULDERS, LEGS, CALVES
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Shoulders
Dumbbell Lateral Raise
60 sec
15
3
Shoulders
Barbell Standing Front Raise Over Head
60 sec
15
3
Shoulders
Dumbbell Seated Bent Over Reverse Fly
60 sec
15
3
Upper Legs
Leg Extensions
60 sec
15
4
Upper Legs
Lying Leg Curls
60 sec
15
4
Lower Legs
Seated Calf Raise
60 sec
15
3
Lower Legs
Calf Press On Leg Press
60 sec
15
3
Day 6
BACK, TRAPS, BICEPS
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Back
Wide Grip Lat Pulldown
60 sec
15
3
Back
Close Grip Reverse Lat Pull Down
60 sec
15
2
Back
Cable Straight Arm Push Down
60 sec
15
2
Shoulders
Barbell Shrugs Behind The Back
60 sec
15
2
Biceps
Dumbbell Incline Curl
60 sec
15
2
Biceps
Cable High Curl
60 sec
15
2
Biceps
Cable Rope Hammer Curls
60 sec
15
2
Forearms
Dumbbell Seated Palms-Down Wrist Curl
60 sec
15
2
Day 8
CHEST, TRICEPS, ABS (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Chest
Barbell Bench Press
60 sec
8
4
Chest
Dumbbell Incline Bench Press
60 sec
8
3
Chest
Barbell Decline Bench Press
60 sec
8
3
Triceps
Weighted Tricep Dips
60 sec
8
4
Triceps
Barbell Close Grip Bench Press
60 sec
8
4
Abs
Cable Crunch
60 sec
8
3
Abs
Lying Leg Raise with Hip Thrust on Bench
60 sec
8
3
Day 9
SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Shoulders
Barbell Shoulder Press
60 sec
8
3
Shoulders
Dumbbell Alternate Standing Arnold Press
60 sec
8
3
Shoulders
Barbell Up Right Row
60 sec
8
3
Upper Legs
Barbell Squat
60 sec
8
4
Back
Barbell Deadlift
60 sec
8
3
Upper Legs
Dumbbell Walking Lunges
60 sec
8
3
Lower Legs
Calf Press On Leg Press
60 sec
8
3
Lower Legs
Seated Calf Raise
60 sec
8
3
Day 10
BACK, TRAPS, BICEPS (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Back
Barbell Bent Over Row
60 sec
8
4
Back
Dumbbell Bent Over Row
60 sec
8
3
Back
Seated Machine Row
60 sec
8
3
Shoulders
Barbell Shrug
60 sec
8
4
Biceps
EZ Bar Curl
60 sec
8
3
Biceps
Barbell Preacher Curl
60 sec
8
3
Forearms
Barbell Reverse Curl
60 sec
8
3
Forearms
Barbell Seated Palms Up Wrist Curl
60 sec
8
3
Day 11
CHEST, TRICEPS, ABS (SINGLE JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Chest
Dumbbell Incline Fly
60 sec
20
3
Chest
Dumbbell Fly
60 sec
20
3
Chest
Machine Fly
60 sec
20
3
Triceps
Dumbbell Standing Triceps Extension
60 sec
20
3
Triceps
Cable Lying Triceps Extension
60 sec
20
3
Abs
Decline Crunch
60 sec
20
3
Abs
Cable Side Bends
60 sec
20
3
Day 12
SHOULDERS, LEGS, CALVES
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Shoulders
Dumbbell Lateral Raise
60 sec
20
3
Shoulders
Barbell Standing Front Raise Over Head
60 sec
20
3
Shoulders
Dumbbell Seated Bent Over Reverse Fly
60 sec
20
3
Upper Legs
Leg Extensions
60 sec
20
3
Upper Legs
Lying Leg Curls
60 sec
20
3
Lower Legs
Seated Calf Raise
60 sec
20
3
Lower Legs
Calf Press On Leg Press
60 sec
20
3
Day 13
BACK, TRAPS, BICEPS
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Back
Wide Grip Lat Pulldown
60 sec
20
3
Back
Close Grip Reverse Lat Pull Down
60 sec
20
3
Back
Cable Straight Arm Push Down
60 sec
20
3
Shoulders
Barbell Shrugs Behind The Back
60 sec
20
3
Biceps
Dumbbell Incline Curl
60 sec
20
3
Biceps
Cable High Curl
60 sec
20
3
Biceps
Cable Rope Hammer Curls
60 sec
20
3
Forearms
Dumbbell Seated Palms-Down Wrist Curl
60 sec
20
3
Day 15
CHEST, TRICEPS, ABS (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Chest
Barbell Bench Press
60 sec
5
4
Chest
Dumbbell Incline Bench Press
60 sec
5
3
Chest
Barbell Decline Bench Press
60 sec
5
3
Triceps
Weighted Tricep Dips
60 sec
8
4
Triceps
Barbell Close Grip Bench Press
60 sec
5
4
Abs
Cable Crunch
60 sec
10
3
Abs
Lying Leg Raise with Hip Thrust on Bench
60 sec
10
3
Day 16
SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Shoulders
Barbell Shoulder Press
60 sec
5
4
Shoulders
Dumbbell Alternate Standing Arnold Press
60 sec
5
3
Shoulders
Barbell Up Right Row
60 sec
5
3
Upper Legs
Barbell Squat
60 sec
5
4
Back
Barbell Deadlift
60 sec
5
3
Upper Legs
Dumbbell Walking Lunges
60 sec
5
3
Lower Legs
Calf Press On Leg Press
60 sec
20
3
Lower Legs
Seated Calf Raise
60 sec
20
3
Day 17
BACK, TRAPS, BICEPS (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Back
Barbell Bent Over Row
60 sec
5
4
Back
Dumbbell Bent Over Row
60 sec
5
3
Back
Seated Machine Row
60 sec
5
3
Shoulders
Barbell Shrug
60 sec
5
4
Biceps
EZ Bar Curl
60 sec
5
3
Biceps
Barbell Preacher Curl
60 sec
5
3
Forearms
Barbell Reverse Curl
60 sec
5
3
Forearms
Barbell Seated Palms Up Wrist Curl
60 sec
5
3
Day 18
CHEST, TRICEPS, ABS (SINGLE JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Chest
Dumbbell Incline Fly
60 sec
30
3
Chest
Dumbbell Fly
60 sec
30
3
Chest
Machine Fly
60 sec
30
3
Triceps
Cable Triceps Pushdown
60 sec
30
3
Triceps
Dumbbell Standing Triceps Extension
60 sec
30
3
Triceps
Cable Lying Triceps Extension
60 sec
30
3
Abs
Decline Crunch
60 sec
30
3
Abs
Cable Side Bends
60 sec
30
3
Day 19
SHOULDERS, LEGS, CALVES
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Shoulders
Dumbbell Lateral Raise
60 sec
30
3
Shoulders
Barbell Standing Front Raise Over Head
60 sec
30
3
Shoulders
Dumbbell Seated Bent Over Reverse Fly
60 sec
30
3
Upper Legs
Leg Extensions
60 sec
30
4
Upper Legs
Lying Leg Curls
60 sec
30
3
Lower Legs
Seated Calf Raise
60 sec
30
3
Lower Legs
Calf Press On Leg Press
60 sec
30
3
Day 20
BACK, TRAPS, BICEPS
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Back
Wide Grip Lat Pulldown
60 sec
15
3
Back
Close Grip Reverse Lat Pull Down
60 sec
15
3
Back
Cable Straight Arm Push Down
60 sec
15
3
Shoulders
Barbell Shrugs Behind The Back
60 sec
15
3
Biceps
Dumbbell Incline Curl
60 sec
15
3
Biceps
Cable High Curl
60 sec
15
3
Biceps
Cable Rope Hammer Curls
60 sec
15
3
Forearms
Dumbbell Seated Palms-Down Wrist Curl
60 sec
15
3
Day 22
CHEST, TRICEPS, ABS (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Chest
Barbell Bench Press
60 sec
10
4
Chest
Dumbbell Incline Bench Press
60 sec
10
3
Chest
Barbell Decline Bench Press
60 sec
10
3
Triceps
Weighted Tricep Dips
60 sec
10
4
Triceps
Barbell Close Grip Bench Press
60 sec
10
4
Abs
Cable Crunch
60 sec
10
3
Abs
Lying Leg Raise with Hip Thrust on Bench
60 sec
10
3
Day 23
SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Shoulders
Barbell Shoulder Press
60 sec
10
4
Shoulders
Dumbbell Alternate Standing Arnold Press
60 sec
10
3
Shoulders
Barbell Up Right Row
60 sec
10
3
Upper Legs
Barbell Squat
60 sec
10
4
Back
Barbell Deadlift
60 sec
10
3
Upper Legs
Dumbbell Walking Lunges
60 sec
10
3
Lower Legs
Calf Press On Leg Press
60 sec
10
3
Lower Legs
Seated Calf Raise
60 sec
10
3
Day 24
BACK, TRAPS, BICEPS (MULTI-JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Back
Barbell Bent Over Row
60 sec
10
4
Back
Dumbbell Bent Over Row
60 sec
10
3
Back
Seated Machine Row
60 sec
10
3
Shoulders
Barbell Shrug
60 sec
10
4
Biceps
EZ Bar Curl
60 sec
10
3
Biceps
Barbell Preacher Curl
60 sec
10
3
Forearms
Barbell Reverse Curl
60 sec
10
3
Forearms
Barbell Seated Palms Up Wrist Curl
60 sec
10
3
Day 25
CHEST, TRICEPS, ABS (SINGLE JOINT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Chest
Dumbbell Incline Fly
60 sec
15
3
Chest
Dumbbell Fly
60 sec
15
3
Chest
Machine Fly
60 sec
15
3
Triceps
Cable Triceps Pushdown
60 sec
15
3
Triceps
Dumbbell Standing Triceps Extension
60 sec
15
3
Triceps
Cable Lying Triceps Extension
60 sec
15
3
Abs
Decline Crunch
60 sec
15
3
Abs
Cable Side Bends
60 sec
15
3
Day 26
SHOULDERS, LEGS, CALVES
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Shoulders
Dumbbell Lateral Raise
60 sec
15
3
Shoulders
Barbell Standing Front Raise Over Head
60 sec
15
3
Shoulders
Dumbbell Seated Bent Over Reverse Fly
60 sec
15
3
Upper Legs
Leg Extensions
60 sec
15
4
Upper Legs
Lying Leg Curls
60 sec
15
4
Lower Legs
Seated Calf Raise
60 sec
15
3
Lower Legs
Calf Press On Leg Press
60 sec
15
3
Day 27
BACK, TRAPS, BICEPS
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
3 min
-
-
Back
Wide Grip Lat Pulldown
60 sec
15
3
Back
Close Grip Reverse Lat Pull Down
60 sec
15
3
Back
Cable Straight Arm Push Down
60 sec
15
3
Shoulders
Barbell Shrugs Behind The Back
60 sec
15
3
Biceps
Dumbbell Incline Curl
60 sec
15
3
Biceps
Cable High Curl
60 sec
15
3
Biceps
Cable Rope Hammer Curls
60 sec
15
3
Forearms
Dumbbell Seated Palms-Down Wrist Curl
60 sec
15
3