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Shred 2019
General
Beginner
Machine strength
Plan Details
The Shred 2019 routine by Dylan.messmer is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and tri
Est. 121 min
13 exercises
Step Machine
1 Set
Barbell Bench Press
6 Sets x 10,5,5,5,5,5 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Dip
4 Sets x 8 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Leg Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Tue
Back and bis
Est. 92 min
10 exercises
Step Machine
1 Set
Barbell Deadlift
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Seated Row
4 Sets x 20,15,10,10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Step Machine
1 Set
Wed
Injured legs
Est. 109 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 20 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Step Machine
1 Set
Thu
Back, Shoulders, tris
Est. 102 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 25 Reps
Dumbbell Seated Front Raise
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Dip
4 Sets x 8 Reps
Step Machine
1 Set
Fri
Chest and tris
Est. 122 min
10 exercises
Cable Cross-Over
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Bicep Drag Curl
5 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Preacher Curl (Hammer)
4 Sets x 12 Reps
Weight Plate Reverse Curl
3 Sets x 20 Reps
Step Machine
1 Set
Sat
Injured legs
Est. 100 min
9 exercises
Step Machine
1 Set
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Press
5 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Step Machine
1 Set
