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Shred
Cutting
Advanced
Machine strength
Plan Details
The Shred routine by Knucklehead86 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest and Bi's
Est. 78 min
10 exercises
Step Machine
1 Set
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Machine Fly
4 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Standing Curl
5 Sets x 10,15,15,15,15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Rope Preacher Curl (Hammer)
3 Sets x 10 Reps
Tue
Legs
Est. 63 min
9 exercises
Walking
1 Set
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Wed
Shoulder's
Est. 48 min
7 exercises
Step Machine
1 Set
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 20 Reps
Thu
Chest, Tri's
Est. 65 min
8 exercises
Step Machine
1 Set
Barbell Decline Bench Press
5 Sets x 12,15,15,15,15 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Fri
Back
Est. 62 min
7 exercises
Barbell Deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Upper Row
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Step Machine
1 Set
