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Shred kilos
Cutting
Advanced
Dumbbell
Plan Details
The Shred kilos routine by aqibb.hossain is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
specially designed to hit the whole body through the span of 6 days for consistent cardiovascular activity. It will burn calories like nothing.
Routine detail
Day 1
Workout 1
Est. 131 min
16 exercises
Barbell Squat
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Bench Dip
4 Sets x 20 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Indoor Cycling
1 Set
Rowing
1 Set
Air Bike
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 12 Reps
Side Bridge
3 Sets
Decline Crunch
3 Sets x 12 Reps
Day 2
Workout 2
Est. 133 min
17 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Indoor Cycling
1 Set
Rowing
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 10 Reps
Scissor Kick
3 Sets x 12 Reps
Side Bridge
3 Sets
Weight Plate Russian Twist
3 Sets x 12 Reps
Day 3
Workout 3
Est. 126 min
16 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Seated Bench Leg Pull-In
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Indoor Cycling
1 Set
Rowing
1 Set
Day 4
Workout 4
Est. 103 min
15 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Indoor Cycling
1 Set
Rowing
1 Set
Day 5
Workout 5
Est. 112 min
16 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Indoor Cycling
1 Set
Rowing
1 Set
Day 6
Workout 6
Est. 130 min
16 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Indoor Cycling
1 Set
Rowing
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
