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Shred!!! 2.0
General
Advanced
Machine strength
Plan Details
The Shred!!! 2.0 routine by BraulioMendoza is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
6 day split + 7th day for abs
Routine detail
Day 1
Back and Biceps
Est. 46 min
13 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable V Bar Pulldown
2 Sets x 8 Reps
T Bar Row
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Pull-Up
3 Sets x 5 Reps
Day 2
Quads
Est. 41 min
10 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Day 3
Chest and Triceps
Est. 44 min
11 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Dumbbell Decline Fly
2 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Day 4
Hammies
Est. 35 min
9 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
2 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Hip Extension (Standing)
2 Sets x 10 Reps
Day 5
Crazy High
Est. 57 min
14 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
2 Sets x 12 Reps
Barbell Behind the Back Shrug
2 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
2 Sets x 20 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
2 Sets x 20 Reps
Machine Fly
2 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Day 6
Deep Down Low
Est. 64 min
15 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Clean Deadlift
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Rope Seated Row
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 25 Reps
Hip Extension (Standing)
2 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 7
Abs+
Est. 53 min
15 exercises
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 5 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Plank
3 Sets
Push-Up
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Side Plank
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
