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Shredder Superset
Cutting
Intermediate
Machine strength
Plan Details
The Shredder Superset routine by Paul_43_2002 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This workout is designed for people who want to get shredded/toned and lose stubborn fat. It is a fast paced workout that is meant to make you sweat and work hard. You should be using moderate weight and goal is to increase weight each week. The total time needed for the workout is about 1 hr 20 min. This is a 6-8 week Training program. **Rest between sets = 30-45 sec** SS = Superset DB= Dumbbell BB= Barbell HIIT= High Intensity Interval Training – 1 min Sprint, 1 min Walk
Routine detail
Day 1
Chest and Back
Est. 60 min
10 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Plank
3 Sets
Day 2
Legs
Est. 63 min
10 exercises
Barbell Squat
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Side Bridge
3 Sets
Day 3
HIIT Cardio
Est. 22 min
1 exercise
Step Machine
1 Set
Day 4
Arms and Shoulders
Est. 62 min
11 exercises
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
V-Up
3 Sets x 20 Reps
Day 5
Plyometrics
Est. 52 min
8 exercises
High Knees
2 Sets x 15 Reps
Bodyweight Side Lunge
3 Sets x 20 Reps
Box Jump Multiple Response
3 Sets x 20 Reps
Burpee
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Straight Jabs (punches) w/ Dumbbells
3 Sets x 20 Reps
Mountain Climber
3 Sets x 20 Reps
Decline Crunch
3 Sets x 10 Reps
Day 6
Steady-State Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
