V Shred

Cutting

Intermediate

Dumbbell

Plan Details

The V Shred routine by layne.hedrick is a 28 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Day 1

Chest, Back & HIIT

7 exercises

Barbell Bench Press

5 Sets x 15 Reps

Barbell Bent-Over Row

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Cable Mid Chest Crossover

5 Sets x 15 Reps

Cable Shoulder Extension

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 2

Legs, Shoulders & Abs

10 exercises

Barbell Squat

5 Sets x 15 Reps

Dumbbell Shoulder Press

5 Sets x 15 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell Reverse Lunge

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Alternating Heel Touch

4 Sets x 15 Reps

Abdominal Hip Roll

4 Sets x 15 Reps

Side Plank

4 Sets x 15 Reps

Day 3

Biceps & Triceps

7 exercises

EZ Bar Curl

5 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip)

5 Sets x 15 Reps

Cable Rope Hammer Curl

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dumbbell Incline Hammer Curl

5 Sets x 15 Reps

Dumbbell Cross Tricep Extension (Supine)

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 4

Rest Day

0 exercises

This day is empty

Day 5

Back, Chest & HIIT

7 exercises

Barbell Bench Press

5 Sets x 15 Reps

Barbell Bent-Over Row

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Cable Mid Chest Crossover

5 Sets x 15 Reps

Cable Shoulder Extension

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 6

Shoulders, Legs & Abs

10 exercises

Barbell Squat

5 Sets x 15 Reps

Dumbbell Shoulder Press

5 Sets x 15 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell Reverse Lunge

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Alternating Heel Touch

4 Sets x 15 Reps

Abdominal Hip Roll

4 Sets x 15 Reps

Side Plank

4 Sets x 15 Reps

Day 7

Triceps & Biceps

7 exercises

EZ Bar Curl

5 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip)

5 Sets x 15 Reps

Cable Rope Hammer Curl

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dumbbell Incline Hammer Curl

5 Sets x 15 Reps

Dumbbell Cross Tricep Extension (Supine)

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 8

Chest, Back & HIIT

7 exercises

Barbell Bench Press

5 Sets x 15 Reps

Barbell Bent-Over Row

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Cable Mid Chest Crossover

5 Sets x 15 Reps

Cable Shoulder Extension

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 9

Legs, Shoulders & Abs

10 exercises

Barbell Squat

5 Sets x 15 Reps

Dumbbell Shoulder Press

5 Sets x 15 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell Reverse Lunge

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Alternating Heel Touch

4 Sets x 15 Reps

Abdominal Hip Roll

4 Sets x 15 Reps

Side Plank

4 Sets x 15 Reps

Day 10

Biceps & Triceps

7 exercises

EZ Bar Curl

5 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip)

5 Sets x 15 Reps

Cable Rope Hammer Curl

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dumbbell Incline Hammer Curl

5 Sets x 15 Reps

Dumbbell Cross Tricep Extension (Supine)

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 11

Rest Day

0 exercises

This day is empty

Day 12

Back, Chest & HIIT

7 exercises

Barbell Bench Press

5 Sets x 15 Reps

Barbell Bent-Over Row

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Cable Mid Chest Crossover

5 Sets x 15 Reps

Cable Shoulder Extension

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 13

Shoulders, Legs & Abs

10 exercises

Barbell Squat

5 Sets x 15 Reps

Dumbbell Shoulder Press

5 Sets x 15 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell Reverse Lunge

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Alternating Heel Touch

4 Sets x 15 Reps

Abdominal Hip Roll

4 Sets x 15 Reps

Side Plank

4 Sets x 15 Reps

Day 14

Triceps & Biceps

7 exercises

EZ Bar Curl

5 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip)

5 Sets x 15 Reps

Cable Rope Hammer Curl

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dumbbell Incline Hammer Curl

5 Sets x 15 Reps

Dumbbell Cross Tricep Extension (Supine)

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 15

Chest, Back & HIIT

7 exercises

Barbell Bench Press

5 Sets x 15 Reps

Barbell Bent-Over Row

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Cable Mid Chest Crossover

5 Sets x 15 Reps

Cable Shoulder Extension

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 16

Legs, Shoulders & Abs

10 exercises

Barbell Squat

5 Sets x 15 Reps

Dumbbell Shoulder Press

5 Sets x 15 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell Reverse Lunge

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Alternating Heel Touch

4 Sets x 15 Reps

Abdominal Hip Roll

4 Sets x 15 Reps

Side Plank

4 Sets x 15 Reps

Day 17

Biceps & Triceps

7 exercises

EZ Bar Curl

5 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip)

5 Sets x 15 Reps

Cable Rope Hammer Curl

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dumbbell Incline Hammer Curl

5 Sets x 15 Reps

Dumbbell Cross Tricep Extension (Supine)

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 18

Rest Day

0 exercises

This day is empty

Day 19

Back, Chest & HIIT

7 exercises

Barbell Bench Press

5 Sets x 15 Reps

Barbell Bent-Over Row

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Cable Mid Chest Crossover

5 Sets x 15 Reps

Cable Shoulder Extension

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 20

Shoulders, Legs & Abs

10 exercises

Barbell Squat

5 Sets x 15 Reps

Dumbbell Shoulder Press

5 Sets x 15 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell Reverse Lunge

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Alternating Heel Touch

4 Sets x 15 Reps

Abdominal Hip Roll

4 Sets x 15 Reps

Side Plank

4 Sets x 15 Reps

Day 21

Triceps & Biceps

7 exercises

EZ Bar Curl

5 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip)

5 Sets x 15 Reps

Cable Rope Hammer Curl

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dumbbell Incline Hammer Curl

5 Sets x 15 Reps

Dumbbell Cross Tricep Extension (Supine)

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 22

Chest, Back & HIIT

7 exercises

Barbell Bench Press

5 Sets x 15 Reps

Barbell Bent-Over Row

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Cable Mid Chest Crossover

5 Sets x 15 Reps

Cable Shoulder Extension

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 23

Legs, Shoulders & Abs

10 exercises

Barbell Squat

5 Sets x 15 Reps

Dumbbell Shoulder Press

5 Sets x 15 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell Reverse Lunge

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Alternating Heel Touch

4 Sets x 15 Reps

Abdominal Hip Roll

4 Sets x 15 Reps

Side Plank

4 Sets x 15 Reps

Day 24

Biceps & Triceps

7 exercises

EZ Bar Curl

5 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip)

5 Sets x 15 Reps

Cable Rope Hammer Curl

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dumbbell Incline Hammer Curl

5 Sets x 15 Reps

Dumbbell Cross Tricep Extension (Supine)

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 25

Rest Day

0 exercises

This day is empty

Day 26

Back, Chest & HIIT

7 exercises

Barbell Bench Press

5 Sets x 15 Reps

Barbell Bent-Over Row

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Cable Mid Chest Crossover

5 Sets x 15 Reps

Cable Shoulder Extension

5 Sets x 15 Reps

Stationary Bike

12 Sets

Day 27

Shoulders, Legs & Abs

10 exercises

Barbell Squat

5 Sets x 15 Reps

Dumbbell Shoulder Press

5 Sets x 15 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell Reverse Lunge

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Alternating Heel Touch

4 Sets x 15 Reps

Abdominal Hip Roll

4 Sets x 15 Reps

Side Plank

4 Sets x 15 Reps

Day 28

Triceps & Biceps

7 exercises

EZ Bar Curl

5 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip)

5 Sets x 15 Reps

Cable Rope Hammer Curl

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dumbbell Incline Hammer Curl

5 Sets x 15 Reps

Dumbbell Cross Tricep Extension (Supine)

5 Sets x 15 Reps

Stationary Bike

12 Sets

V Shred

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