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Get Shredded
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Get Shredded routine by joe113 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Triceps
Est. 0 min
13 exercises
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline One-Arm Fly
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Tue
Shoulders, Legs
Est. 0 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Snatch
3 Sets x 8 Reps
Kettlebell Open Palm Clean
3 Sets x 8 Reps
Wed
Biceps, Back
Est. 0 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift on Bench
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Decline Crunch
2 Sets x 15 Reps
Thu
Chest, Triceps
Est. 0 min
13 exercises
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline One-Arm Fly
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Fri
Shoulders, Legs
Est. 0 min
11 exercises
Prisoner Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Sun
Biceps, Back
Est. 0 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift on Bench
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Decline Crunch
2 Sets x 15 Reps
