vshred-1

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vshred-1 - JEFIT

AUTOPLAY

General

Intermediate

Machine strength

Plan Details

The vshred-1 routine by anicolai731 is a 14 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Weeks 1-6, 4 sets: 15,12,8,4 (drop set 50% till failure), HIIT: 20 on, 20 off 10-12 cycles

Routine detail

Day 1

Chest, Back, HIIT - Bulk

Est. 0 min

7 exercises

Barbell Bench Press

4 Sets x 15 Reps

Barbell Bent-Over Row

4 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Inner Chest Press

4 Sets x 15 Reps

Dual Cable Triceps Extension

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Day 1

Chest, Back, HIIT

Est. 0 min

7 exercises

Barbell Bench Press

4 Sets x 15 Reps

Barbell Bent-Over Row

4 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Inner Chest Press

4 Sets x 15 Reps

Dual Cable Triceps Extension

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Day 2

Legs, Shoulders, Abs -Bulk

Est. 0 min

11 exercises

Barbell Squat

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Dumbbell Shoulder Press

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Reverse Lunge

4 Sets x 10 Reps

Dumbbell Front Raise

4 Sets x 10 Reps

Crunch

4 Sets x 10 Reps

Reverse Crunch

4 Sets x 10 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Side Plank

4 Sets x 12 Reps

Day 2

Legs, Shoulders, Abs

Est. 0 min

10 exercises

Barbell Squat

4 Sets x 10 Reps

Dumbbell Shoulder Press

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Reverse Lunge

4 Sets x 10 Reps

Dumbbell Front Raise

4 Sets x 10 Reps

Crunch

4 Sets x 10 Reps

Reverse Crunch

4 Sets x 10 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Side Plank

4 Sets x 12 Reps

Day 3

Bi’s, Tri’s, HIIT - Bulk

Est. 0 min

6 exercises

EZ Bar Curl

4 Sets x 15 Reps

EZ Bar Tricep Extension

4 Sets x 15 Reps

Cable Rope Hammer Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Incline Hammer Curl

4 Sets x 15 Reps

Dumbbell Alternating Tricep Extension

4 Sets x 15 Reps

Day 3

Bi’s, Tri’s, HIIT

Est. 0 min

6 exercises

EZ Bar Curl

4 Sets x 15 Reps

EZ Bar Tricep Extension

4 Sets x 15 Reps

Cable Rope Hammer Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Incline Hammer Curl

4 Sets x 15 Reps

Dumbbell Alternating Tricep Extension

4 Sets x 15 Reps

Day 4

New Workout

Est. 0 min

0 exercises

This day is empty

Day 5

Chest, Back, HIIT - Bulk

Est. 0 min

7 exercises

Barbell Bent-Over Row

4 Sets x 15 Reps

Barbell Bench Press

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Cable Inner Chest Press

4 Sets x 15 Reps

Dual Cable Triceps Extension

4 Sets x 8 Reps

Day 5

Chest, Back, HIIT

Est. 0 min

7 exercises

Barbell Bent-Over Row

4 Sets x 15 Reps

Barbell Bench Press

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Dual Cable Triceps Extension

3 Sets x 8 Reps

Cable Inner Chest Press

4 Sets x 15 Reps

Day 6

Legs, Shoulders, Abs

Est. 0 min

10 exercises

Dumbbell Shoulder Press

4 Sets x 15 Reps

Barbell Squat

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Dumbbell Front Raise

4 Sets x 15 Reps

Dumbbell Reverse Lunge

4 Sets x 15 Reps

Crunch

4 Sets x 12 Reps

Reverse Crunch

4 Sets x 12 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Side Plank

4 Sets x 12 Reps

Day 6

Legs, Shoulders, Abs - Bulk

Est. 0 min

11 exercises

Dumbbell Shoulder Press

4 Sets x 15 Reps

Barbell Squat

4 Sets x 15 Reps

Machine Leg Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Dumbbell Front Raise

4 Sets x 15 Reps

Dumbbell Reverse Lunge

4 Sets x 15 Reps

Crunch

4 Sets x 12 Reps

Reverse Crunch

4 Sets x 12 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Side Plank

4 Sets x 12 Reps

Day 7

Bi’s, Tri’s, HIIT

Est. 0 min

6 exercises

EZ Bar Tricep Extension

4 Sets x 15 Reps

EZ Bar Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable Rope Hammer Curl

4 Sets x 15 Reps

Dumbbell Alternating Tricep Extension

4 Sets x 15 Reps

Dumbbell Incline Hammer Curl

4 Sets x 15 Reps

Day 7

Bi’s, Tri’s, HIIT - Bulk

Est. 0 min

6 exercises

EZ Bar Tricep Extension

4 Sets x 15 Reps

EZ Bar Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable Rope Hammer Curl

4 Sets x 15 Reps

Dumbbell Alternating Tricep Extension

4 Sets x 15 Reps

Dumbbell Incline Hammer Curl

4 Sets x 15 Reps

Day 10

Cardio

Est. 0 min

3 exercises

Treadmill Running

3 Sets

Running

3 Sets

Stationary Bike

3 Sets

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