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shredding at tha cape
General
Beginner
Barbell
Plan Details
The shredding at tha cape routine by johnalbclark is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
medium volume and intensity
Est. 80 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Crunch
4 Sets x 30 Reps
Barbell Curl
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
high intensity
Est. 77 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 3
high volume
Est. 102 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Barbell Lunge
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Barbell Tricep Extension
4 Sets x 15 Reps
Barbell Ab Rollout
4 Sets x 15 Reps
Treadmill Running
1 Set
