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![[]==[] Shredded SS Transformation []==[] banner](/_next/image?url=https%3A%2F%2Fcdn.jefit.com%2Fuc%2Ffile%2Fb0310587c001ea3b%2Fmale_maintaining.png&w=3840&q=75)
[]==[] Shredded SS Transformation []==[]
General
Advanced
Machine strength
Plan Details
The []==[] Shredded SS Transformation []==[] routine by iifarmerii is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
This workout is designed to transform your body into a lean, strong and healthy machine... This workout contains an array of super set workouts that helps in burning fat (by maintaining an elevated heart rate) and build muscle...
Routine detail
Day 1
Chest/Back Supersets
Est. 59 min
15 exercises
Push-Up
1 Set x 8 Reps
Pull-Up
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
T Bar Row
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
T Bar Row
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
T Bar Row
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Step Machine
1 Set
Day 2
Shoulders/Biceps/Triceps
Est. 52 min
13 exercises
Dumbbell Seated Side Lateral Raise
1 Set x 8 Reps
Dumbbell Seated Hammer Curl
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 8 Reps
Dumbbell Seated Hammer Curl
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 8 Reps
Dumbbell Seated Hammer Curl
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Smith Machine Rear Shoulder Press
1 Set x 8 Reps
EZ Bar Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Step Machine
1 Set
Day 3
Full Body/Legs
Est. 61 min
12 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Cable Rope Row to Neck
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 8 Reps
