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Shortcut To Shred Wks 1-3
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The Shortcut To Shred Wks 1-3 routine by jsdjsdequinia is a 24 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
CHEST, TRICEPS, ABS (MULTI-JOINT)
Est. 58 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Aerobics
1 Set
Barbell Decline Bench Press
3 Sets x 10 Reps
Day 2
SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Est. 61 min
9 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Aerobics
1 Set
Day 3
BACK, TRAPS, BICEPS (MULTI-JOINT)
Est. 63 min
9 exercises
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Aerobics
1 Set
Machine Seated Row
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Day 4
CHEST, TRICEPS, ABS (SINGLE JOINT)
Est. 70 min
9 exercises
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Aerobics
1 Set
Dumbbell Fly
3 Sets x 15 Reps
Cable Lying Tricep Extension
3 Sets x 15 Reps
Day 5
SHOULDERS, LEGS, CALVES
Est. 64 min
8 exercises
Aerobics
1 Set
Barbell Overhead Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Day 6
BACK, TRAPS, BICEPS
Est. 54 min
9 exercises
Aerobics
1 Set
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Barbell Behind the Back Shrug
2 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
2 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Palms Down)
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Cable Rope Hammer Curl
2 Sets x 15 Reps
Day 8
CHEST, TRICEPS, ABS (MULTI-JOINT)
Est. 56 min
8 exercises
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Aerobics
1 Set
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Day 9
SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Est. 59 min
9 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Aerobics
1 Set
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Day 10
BACK, TRAPS, BICEPS (MULTI-JOINT)
Est. 59 min
9 exercises
Barbell Shrug
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Aerobics
1 Set
Machine Seated Row
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 11
CHEST, TRICEPS, ABS (SINGLE JOINT)
Est. 72 min
8 exercises
Aerobics
1 Set
Dumbbell Fly
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Cable Lying Tricep Extension
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Day 12
SHOULDERS, LEGS, CALVES
Est. 68 min
8 exercises
Machine Leg Extension
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Aerobics
1 Set
Barbell Overhead Front Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Day 13
BACK, TRAPS, BICEPS
Est. 79 min
9 exercises
Aerobics
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Barbell Behind the Back Shrug
3 Sets x 20 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Day 15
CHEST, TRICEPS, ABS (MULTI-JOINT)
Est. 53 min
8 exercises
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Aerobics
1 Set
Barbell Decline Bench Press
3 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Day 16
SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Est. 60 min
9 exercises
Dumbbell Walking Lunge
3 Sets x 5 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Aerobics
1 Set
Barbell Upright Row
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Alternating Arnold Press
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Day 17
BACK, TRAPS, BICEPS (MULTI-JOINT)
Est. 53 min
9 exercises
Barbell Shrug
4 Sets x 5 Reps
EZ Bar Curl
3 Sets x 5 Reps
Aerobics
1 Set
Machine Seated Row
3 Sets x 5 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Barbell Reverse Curl
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Day 18
CHEST, TRICEPS, ABS (SINGLE JOINT)
Est. 100 min
9 exercises
Aerobics
1 Set
Dumbbell Fly
3 Sets x 30 Reps
Cable Lying Tricep Extension
3 Sets x 30 Reps
Dumbbell Incline Fly
3 Sets x 30 Reps
Dumbbell Tricep Extension
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Cable Side Bend
3 Sets x 30 Reps
Machine Fly
3 Sets x 30 Reps
Decline Crunch
3 Sets x 30 Reps
Day 19
SHOULDERS, LEGS, CALVES
Est. 86 min
8 exercises
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 30 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Aerobics
1 Set
Barbell Overhead Front Raise
3 Sets x 30 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Machine Leg Extension
4 Sets x 30 Reps
Machine Leg Curl (Prone)
3 Sets x 30 Reps
Day 20
BACK, TRAPS, BICEPS
Est. 69 min
9 exercises
Aerobics
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Barbell Behind the Back Shrug
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Day 22
CHEST, TRICEPS, ABS (MULTI-JOINT)
Est. 60 min
8 exercises
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Aerobics
1 Set
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Day 23
SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Est. 65 min
9 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Arnold Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Aerobics
1 Set
Barbell Upright Row
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 24
BACK, TRAPS, BICEPS (MULTI-JOINT)
Est. 63 min
9 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Aerobics
1 Set
Machine Seated Row
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Day 25
CHEST, TRICEPS, ABS (SINGLE JOINT)
Est. 70 min
9 exercises
Machine Fly
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Aerobics
1 Set
Dumbbell Fly
3 Sets x 15 Reps
Cable Lying Tricep Extension
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Day 26
SHOULDERS, LEGS, CALVES
Est. 64 min
8 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Aerobics
1 Set
Barbell Overhead Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 27
BACK, TRAPS, BICEPS
Est. 69 min
9 exercises
Barbell Behind the Back Shrug
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 15 Reps
Aerobics
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
