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Carnival Shred
General
Intermediate
Dumbbell
Plan Details
The Carnival Shred routine by free.stacey is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
Chest and Back
Est. 41 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Seated rope row
3 Sets x 10 Reps
Swooping Cable Flye
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Plyo Push-Up
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Wed
Legs and Abs
Est. 40 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Reverse and Forward Lunge
3 Sets x 10 Reps
Stiff leg deadlift with calf raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Hollow Rock/Roll
3 Sets x 20 Reps
Cable Wood Chop
4 Sets x 10 Reps
Thu
Shoulders and Arms
Est. 39 min
8 exercises
Dumbell Clean and Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Plate Press
3 Sets x 12 Reps
Cable Pull Apart (shoulder height cable)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Drag Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Fri
Full Body
Est. 40 min
6 exercises
Kettlebell Thruster
5 Sets x 10 Reps
Pushup Renegade Row
5 Sets x 10 Reps
Bench Dip
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Dumbbell Tricep Kickback
5 Sets x 10 Reps
Burpee
5 Sets x 10 Reps
