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30 Day Shred. Guaranteed results!
Cutting
Advanced
Dumbbell
Plan Details
The 30 Day Shred. Guaranteed results! routine by J_Chapman23 is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This routine is designed to build muscle definition and increase strength and flexibility while cutting body fat. Cardiovascular exercise in this routine is designed for people who need low-impact/high output cardio. This routine has more reps per set so that you can focus on lifting lighter weight to increase your muscle endurance and definition without bulking up. An extra day is added for use as a make-up day if you miss one. Simply complete a make-up workout and get back in the groove! Guaranteed results in 30 days!
Routine detail
Mon
Chest and Triceps
Est. 156 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Tricep Machine
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Deep Push-Up
4 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Elliptical Training
1 Set
Tue
Back and Biceps
Est. 160 min
12 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Machine Vertical Row (Close Grip)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Reverse Pec-Deck
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell Preacher Curl
4 Sets x 12 Reps
The Line!!
1 Set x 1 Rep
Elliptical Training
1 Set
Wed
Legs
Est. 149 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Single-Leg Calf Raise
4 Sets x 24 Reps
Machine Seated Calf Raise
4 Sets x 24 Reps
Dumbbell Calf Raise
4 Sets x 24 Reps
Bridge
4 Sets
Elliptical Training
1 Set
Thu
Core Strength
Est. 134 min
11 exercises
Decline Crunch
4 Sets x 12 Reps
Plank
4 Sets
Machine Crunch
4 Sets x 12 Reps
Machine Obliques
4 Sets x 12 Reps
Side Bridge
4 Sets
Dumbbell Side Bend
4 Sets x 12 Reps
Machine Knee-Ups
4 Sets x 12 Reps
6 inches
4 Sets x 12 Reps
Stability Ball Back Extension
4 Sets x 12 Reps
Stability Ball Back Stretch (Prone)
3 Sets
Elliptical Training
1 Set
Fri
Shoulders and Forearms
Est. 150 min
11 exercises
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Elvis Shrug
4 Sets x 12 Reps
Weight Plate Pinch
4 Sets x 1 Reps
Dumbbell Alternating Reverse Curl
4 Sets x 12 Reps
Wrist Roller
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Elliptical Training
1 Set
Sat
Cardio
Est. 123 min
2 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Sun
Flexibility
Est. 180 min
16 exercises
Band Hamstring Stretch
4 Sets x 12 Reps
Hamstring Stretch
4 Sets x 12 Reps
Kneeling Forearm Stretch
4 Sets
Standing Trunk Rotation
4 Sets x 12 Reps
Bench Quad Stretch (Supine)
4 Sets x 12 Reps
Peroneal Stretch
4 Sets x 12 Reps
Quadricep Stretch
4 Sets x 12 Reps
Runner's Stretch
4 Sets x 12 Reps
Seated Floor Hamstring Stretch
4 Sets x 12 Reps
Shoulder Stretch
4 Sets x 12 Reps
Back Stretch
4 Sets x 12 Reps
Tricep Stretch
4 Sets x 12 Reps
Upper Back Stretch
4 Sets x 12 Reps
Wide Leg Stretch
4 Sets
World's Greatest Stretch
4 Sets x 12 Reps
Yoga
1 Set
Any
Make Up Full Body Day
Est. 154 min
11 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Butt Machine
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Wrist Roller
4 Sets x 12 Reps
Machine Crunch
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Elliptical Training
1 Set
