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30 Day Shred. Guaranteed results!
AUTOPLAY
Cutting
Intermediate
Dumbbell
Plan Details
The 30 Day Shred. Guaranteed results! routine by gahlotr is a 7 day workout plan. It is an intermediate 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
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
Tue
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
Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Treadmill Running
3 Sets
Wed
Core Strength
Est. 0 min
8 exercises
Treadmill Running
3 Sets
Plank
4 Sets
Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Side Bridge
3 Sets
Cross Body Crunch
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Mountain Climber
3 Sets x 15 Reps
Thu
Back and Biceps
Est. 0 min
11 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
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 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
Dumbbell Reverse Bicep Curl
3 Sets x 15 Reps
Elliptical Training
1 Set
Fri
Shoulders
Est. 0 min
11 exercises
Rotator cuff
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Elliptical Training
1 Set
Sat
Cardio
Est. 0 min
3 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Sun
Walk
Est. 0 min
0 exercises
This day is empty
