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Shredded 12-Week Workout Program
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The Shredded 12-Week Workout Program routine by CrystalleeLord is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Aim to tone up and gain shape/curves where you will decrease the number of reps you complete and increase the load you lift as you progress. Weeks 1-4: Reps in 8-12 range with 1min rest. Need to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, decrease the load but if able to complete more than 12 reps, increase the load. Weeks 5-8: Lifting in the 6-8 rep range with 90secs rest - increasing or decreasing to dependent on capacity as discussed above to stay in range. Weeks 9-12: Lifting in the 4-6 rep range with 2min rest. Full Credit to "Simply Shredded" @ http://www.simplyshredded.com/the-ultimate-female-training-guide.html
Routine detail
Mon
Upper Body A
Est. 107 min
9 exercises
Rowing
1 Set
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Tue
Lower Body A
Est. 49 min
8 exercises
Elliptical Training
1 Set
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Thu
Upper Body B
Est. 108 min
9 exercises
Rowing
1 Set
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Fri
Lower Body B
Est. 109 min
9 exercises
Walking
3 Sets
Machine Hip Adduction
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
