TSV Ultimate 12 Week Shred - JEFIT

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TSV Ultimate 12 Week Shred - JEFIT

TSV Ultimate 12 Week Shred banner

TSV Ultimate 12 Week Shred

Sport

Advanced

Machine strength

Plan Details

The TSV Ultimate 12 Week Shred routine by 2BSmokinHot is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.

Gym Program For this program you will need access to a full gym with a range of machines and equipment, and a set of cable machine ankle straps. Complete all sets of one exercise before you move on to the next, unless you are instructed to superset or to complete the abs circuit.

Routine detail

Day 1

DAY 1 - LEGS (QUAD FOCUSED) AND ABS

7 exercises

Step Machine Demonstration

Step Machine

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 10 Reps

Exercise not found

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets

Bodyweight Lunge Demonstration

Bodyweight Lunge

4 Sets

Day 2

DAY 2 - BACK AND BICEPS

9 exercises

Step Machine Demonstration

Step Machine

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Upper Row Demonstration

Cable Upper Row

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

Exercise not found

Push-Up Demonstration

Push-Up

4 Sets

Day 3

DAY 3 - GLUTES AND ABS

7 exercises

Step Machine Demonstration

Step Machine

1 Set

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Exercise not found

Exercise not found

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 8 Reps

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

4 Sets

Split Jump Demonstration

Split Jump

4 Sets

Day 4

DAY 4 - SHOULDERS AND TRICEPS

9 exercises

Step Machine Demonstration

Step Machine

1 Set

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Exercise not found

Exercise not found

Day 5

DAY 5 - GLUTES & HAMSTRINGS

8 exercises

Step Machine Demonstration

Step Machine

1 Set

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 8 Reps

Exercise not found

Exercise not found

Exercise not found

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 8 Reps

Exercise not found

Bodyweight Squat Demonstration

Bodyweight Squat

4 Sets

Day 6

DAY 6 - BODYWEIGHT FULL BODY TABATA CIRCUIT

1 exercise

Step Machine Demonstration

Step Machine

1 Set

Day 7

REST

1 exercise

Step Machine Demonstration

Step Machine

1 Set

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