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12 Weeks Shredded
AUTOPLAY
Cutting
Intermediate
Machine strength
Plan Details
The 12 Weeks Shredded routine by manachey is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 0 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 2
Tuesday
Est. 0 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 3
Wednesday
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 4
Thursday
Est. 0 min
8 exercises
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 5
Friday
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 6
Sabdo
Est. 0 min
0 exercises
This day is empty
Day 7
Domingo
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Weighted Three Bench Dip
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 8
test day
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
