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Shred 3
Cutting
Beginner
Machine strength
Plan Details
The Shred 3 routine is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest/Triceps/Abs
Est. 39 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Dip
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 5 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 5 Reps
Tue
Shoulders/Legs/Calves
Est. 43 min
8 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Alternating Press
3 Sets x 5 Reps
Barbell Upright Row
3 Sets x 5 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 5 Reps
Bodyweight Walking Lunge
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Hack Calf Raise
3 Sets x 5 Reps
Wed
Back/Traps/Biceps
Est. 42 min
8 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Cable Reverse Curl
3 Sets x 5 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 5 Reps
Thu
Chest/Triceps/Abs
Est. 86 min
8 exercises
Dumbbell Incline Fly
3 Sets x 30 Reps
Dumbbell Fly
3 Sets x 30 Reps
Cable Cross-Over
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Dumbbell Tricep Extension
3 Sets x 30 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Cable Oblique Crunch
3 Sets x 30 Reps
Fri
Shoulders/Legs/Calves
Est. 80 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 30 Reps
Barbell Overhead Front Raise
3 Sets x 30 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 30 Reps
Machine Leg Extension
4 Sets x 30 Reps
Machine Seated Leg Curl
4 Sets x 30 Reps
Hack Calf Raise
3 Sets x 30 Reps
Donkey Calf Raise
3 Sets x 30 Reps
Sat
Back/Traps/Biceps
Est. 89 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 30 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Barbell Behind the Back Shrug
4 Sets x 30 Reps
Dumbbell Incline Curl
3 Sets x 30 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 30 Reps
Cable Rope Hammer Curl
3 Sets x 30 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 30 Reps
