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Shred Plan
AUDIO TIP
General
Beginner
None
Plan Details
The Shred Plan routine by haroonmalik23 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push + Cardio
Est. 111 min
6 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Walking
1 Set
Tue
Pull + HITT
Est. 106 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Legs + Core
Est. 116 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Plank
4 Sets
Walking
1 Set
Thu
Full Body + HITT
Est. 105 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Kettlebell Farmer's Carry
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Treadmill Running
1 Set
Fri
Steady State Cardio +Core
Est. 83 min
4 exercises
Walking
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Sat
Full Body Pump
Est. 105 min
5 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Walking
1 Set
Any
All Exercises
Est. 232 min
26 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
