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Shredder Phase 1
Cutting
Advanced
Body
Plan Details
The Shredder Phase 1 routine is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
During cardio, keep your heart rate at the 70% of max or higher. Make sure you are keeping a decent diet; aka no fast food. The concept of this workout is to incorporate a full body workout each day with a Sunday rest in order to shock the body and tear down the muscles continually in order to burn fat/muscle and not build large muscle groups.
Routine detail
Mon
Welcome
Est. 111 min
9 exercises
Elliptical Training
1 Set
Chin-Up with Knee Raise
3 Sets x 7 Reps
Barbell Deadlift
3 Sets x 8 Reps
Sit-Up
2 Sets x 47 Reps
Barbell Bench Press
3 Sets x 6 Reps
Plank
3 Sets
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Elliptical Training
1 Set
Tue
Coming Back
Est. 138 min
9 exercises
Indoor Cycling
1 Set
Stability Ball Incline Ab Crunch
3 Sets x 25 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 16 Reps
Dumbbell Incline Fly
3 Sets x 16 Reps
Push-Up
2 Sets x 50 Reps
Elliptical Training
1 Set
Wed
Soreness is for Winners
Est. 111 min
9 exercises
Treadmill Running
1 Set
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 14 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Elliptical Training
1 Set
Thu
Hump Day!
Est. 115 min
9 exercises
Elliptical Training
1 Set
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 14 Reps
Barbell Deadlift
3 Sets x 8 Reps
Push-Up
2 Sets x 50 Reps
Elliptical Training
1 Set
Fri
Don't hold back!
Est. 106 min
8 exercises
Elliptical Training
1 Set
Barbell Curl
3 Sets x 14 Reps
Barbell Reverse Curl
3 Sets x 14 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Stationary Bike
1 Set
Sat
Fight for it! LEG DAY!
Est. 143 min
9 exercises
Elliptical Training
1 Set
Sit-Up
3 Sets x 50 Reps
Machine Calf Raise
3 Sets x 50 Reps
Bodyweight Lunge
3 Sets x 30 Reps
Bodyweight Rear Lunge
3 Sets x 30 Reps
Reverse Crunch
3 Sets x 30 Reps
Bodyweight Side Lunge
3 Sets x 30 Reps
Prisoner Squat
3 Sets x 30 Reps
Treadmill Running
1 Set
