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30 Day Shred. Guaranteed results!
AUDIO TIP
Cutting
Advanced
Dumbbell
Plan Details
The 30 Day Shred. Guaranteed results! routine by gahlotr is a 5 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. 0 min
13 exercises
Cable Internal Rotation
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Dip
4 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Treadmill Running
3 Sets
Tue
Legs
Est. 0 min
11 exercises
Indoor Cycling
1 Set
Hip Flexor Stretch
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 25 Reps
Bodyweight Side Lunge
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Wed
Core Strength
Est. 0 min
10 exercises
Plank
4 Sets
Machine Crunch
4 Sets x 12 Reps
Machine Obliques
4 Sets x 12 Reps
Side Bridge
4 Sets
Dumbbell Side Bend
4 Sets x 12 Reps
Machine Knee-Ups
4 Sets x 12 Reps
6 inches
4 Sets x 12 Reps
Stability Ball Back Extension
4 Sets x 12 Reps
Stability Ball Back Stretch (Prone)
3 Sets
Elliptical Training
1 Set
Thu
Back and Biceps
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Reverse Pec-Deck
4 Sets x 12 Reps
Barbell Curl
4 Sets x 15 Reps
Barbell Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Inner Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Elliptical Training
1 Set
Fri
Shoulders and Forearms
Est. 0 min
12 exercises
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Elvis Shrug
4 Sets x 12 Reps
Weight Plate Pinch
4 Sets x 1 Reps
Dumbbell Alternating Reverse Curl
4 Sets x 12 Reps
Wrist Roller
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
Elliptical Training
1 Set
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
