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Winter Shredding 2.019
Cutting
Advanced
Machine strength
Plan Details
The Winter Shredding 2.019 routine by LiamLandsberg is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
2 leg days, and each muscle group trained twice a week on an antagonistic split( I.e.chest and back) challenge yourself with as heavy a weight as possible around RPE 7-10 depending on the exercise and how much volume is given for that one. Be strict on rest and try and progress in either weight or reps in one big lift at least twice a month. Recommend cardio
Routine detail
Mon
Chest/back
Est. 88 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Machine Incline Chest Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Dumbbell Fly
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Tue
LEGS
Est. 100 min
9 exercises
Barbell Deep Squat
5 Sets x 6 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 20 Reps
Machine Hip Abduction
5 Sets x 20 Reps
Decline Crunch
5 Sets x 20 Reps
Machine Seated Calf Raise
7 Sets x 15 Reps
Bodyweight Calf Raise
7 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Wed
Shoulders/arms
Est. 91 min
10 exercises
Barbell Military Press
6 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
5 Sets x 12 Reps
seated halfrom Barbell curl
5 Sets x 15 Reps
Dumbbell One-Arm Incline Curl
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Thu
chest/back2
Est. 76 min
10 exercises
incline Smith machine lockouts
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Barbell Rack Pull
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 15 Reps
standing dumbbell low-high chestfly
4 Sets x 15 Reps
Leverage Chest Press
5 Sets x 15 Reps
Fri
legs 2
Est. 76 min
10 exercises
Machine Leg Extension
5 Sets x 12 Reps
Barbell Squat
5 Sets x 20 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
dumbbell split squat
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Sat
Shoulders and arms2
Est. 55 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
dumbell close grip curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Sun
misc/arms
Est. 95 min
11 exercises
Barbell Rack Pull
5 Sets x 10 Reps
dumbbell floor press
5 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
seated halfrom Barbell curl
5 Sets x 15 Reps
EZ Bar Seated Curl (Close Grip)
5 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
standing dumbbell low-high chestfly
4 Sets x 15 Reps
T Bar Row
4 Sets x 15 Reps
