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Shredded by the day
Cutting
Beginner
Machine strength
Plan Details
The Shredded by the day routine by joshuakevinperry is a 11 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
1DayUMay
Routine detail
Day 1
20 Bike, Calves, Shoulders, Traps
Est. 132 min
10 exercises
Stationary Bike
1 Set
Machine Calf Press
6 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 10 Reps
Donkey Calf Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 30 Reps
Cable Rear Lateral Raise
4 Sets x 30 Reps
Cable Elevated Row
4 Sets x 10 Reps
Barbell Shrug
5 Sets x 30 Reps
Cable Upright Row (Supine)
4 Sets x 10 Reps
Day 2
20 bike Chest biceps
Est. 85 min
11 exercises
Machine Bench Press
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Dumbbell Hammer Curl
1 Set x 30 Reps
Day 3
20 bike Back
Est. 72 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable One-Arm Rotational Row
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Pull-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 20 Reps
Day 4
20 Walk Triceps
Est. 71 min
6 exercises
Cable Tricep Pushdown (V-Bar)
6 Sets x 20 Reps
One Arm Rope extension
4 Sets x 20 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 30 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20 Reps
Dip
4 Sets x 20 Reps
Cable Shoulder Extension
1 Set x 30 Reps
Day 5
25 walk Legs
Est. 99 min
6 exercises
Machine Seated Leg Curl
5 Sets x 30 Reps
Machine Leg Extension
5 Sets x 20 Reps
Machine Hip Abduction
5 Sets x 24 Reps
Machine Hip Adduction
5 Sets x 24 Reps
Machine Leg Press
5 Sets x 40 Reps
Barbell Front Squat
5 Sets x 20 Reps
Day 6
25 walk Chest Drop sets
Est. 33 min
5 exercises
Smith Machine Incline Bench Press
1 Set x 100 Reps
Machine Fly
1 Set x 40 Reps
Machine Bench Press
1 Set x 40 Reps
Cable Cross-Over
1 Set x 40 Reps
Dip
1 Set x 25 Reps
Day 7
25 bike Back
Est. 61 min
4 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 16 Reps
T Bar Row
6 Sets x 30 Reps
Day 8
25 walk Shoulders
Est. 76 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Cable Upright Row (Supine)
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 9
25 bike DB Arms
Est. 102 min
8 exercises
Dumbell Skull crushers
5 Sets x 30 Reps
Dumbbell Incline Curl
5 Sets x 16 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 20 Reps
Dumbbell Concentration Curl
4 Sets x 20 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 20 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Day 10
25 walk Legs
Est. 95 min
7 exercises
Barbell Squat
5 Sets x 20 Reps
Machine Seated Leg Curl
6 Sets x 30 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Machine Hip Abduction
5 Sets x 20 Reps
Machine Hip Adduction
5 Sets x 20 Reps
Day 11
Bike 25 Back
Est. 58 min
4 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 20 Reps
Cable Seated Row
5 Sets x 20 Reps
Barbell Bent-Over Row
5 Sets x 20 Reps
