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Shredding Program
General
Beginner
Machine strength
Plan Details
The Shredding Program routine by JanwillemvanderKaa is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 4 Hip Dominant Day
Est. 73 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
Indoor Cycling
1 Set
Any
Day 2 Quad Dominant Day
Est. 78 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Indoor Cycling
1 Set
Any
Day 3 Pull Day
Est. 91 min
9 exercises
Pendlay Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Bent Over Dumbell Lateral Raises
3 Sets x 15 Reps
Rope Face Pulls
3 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Plank
3 Sets
Walking
1 Set
Any
Day 1 Push Day
Est. 96 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Seated Dumbell Side Raise
3 Sets x 15 Reps
Cross Cable Triceps Extensions
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Walking
1 Set
