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30 Day Shred. Guaranteed results!
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The 30 Day Shred. Guaranteed results! routine by julioaguirre is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This routine is designed to build muscle definition and increase strength and flexibility while cutting body fat. Cardiovascular exercise in this routine is designed for people who need low-impact/high output cardio. This routine has more reps per set so that you can focus on lifting lighter weight to increase your muscle endurance and definition without bulking up. An extra day is added for use as a make-up day if you miss one. Simply complete a make-up workout and get back in the groove! Guaranteed results in 30 days!
Routine detail
Mon
Chest and Triceps
Est. 140 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Deep Push-Up
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Walking
1 Set
Tue
Back and Biceps
Est. 106 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Elliptical Training
1 Set
Wed
Core Strength
Est. 139 min
10 exercises
Decline Crunch
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
Oblique Crunch
4 Sets x 12 Reps
Kettlebell Figure Eight
3 Sets x 12 Reps
Machine Crunch
4 Sets x 12 Reps
Decline Bench Leg Raise
4 Sets x 12 Reps
Machine Obliques
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Stability Ball Crunch
5 Sets x 20 Reps
Elliptical Training
1 Set
Thu
Shoulders and Forearms
Est. 104 min
11 exercises
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 20 Reps
Elliptical Training
1 Set
Fri
Legs
Est. 92 min
8 exercises
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Treadmill Running
1 Set
Sat
Core Strength
Est. 119 min
8 exercises
Decline Crunch
4 Sets x 12 Reps
Plank
4 Sets
Machine Crunch
4 Sets x 12 Reps
Machine Obliques
4 Sets x 12 Reps
Machine Knee-Ups
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Stability Ball Crunch
5 Sets x 20 Reps
Elliptical Training
1 Set
Any
Make Up Full Body Day
Est. 154 min
11 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Butt Machine
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Wrist Roller
4 Sets x 12 Reps
Machine Crunch
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Elliptical Training
1 Set
