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30 Day Shred. Guaranteed results!
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The 30 Day Shred. Guaranteed results! routine by triherc is a 8 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
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Deep Push-Up
4 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 0 min
10 exercises
Barbell Deadlift
5 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Machine Vertical Row (Close Grip)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Reverse Pec-Deck
4 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell Preacher Curl
4 Sets x 12 Reps
Wed
Legs
Est. 0 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Single-Leg Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Thu
Core Strength
Est. 0 min
9 exercises
Decline Crunch
4 Sets x 12 Reps
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
Elliptical Training
1 Set
Fri
Shoulders and Forearms
Est. 0 min
13 exercises
Dumbbell Upright Row
5 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Elvis Shrug
4 Sets x 12 Reps
Dumbbell Alternating Reverse Curl
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 8 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
Machine Calf Press
5 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Sat
Cardio
Est. 0 min
5 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Walking
3 Sets
Step Machine
3 Sets
Step Machine
3 Sets
Sun
Flexibility
Est. 0 min
15 exercises
Band Hamstring Stretch
4 Sets x 12 Reps
Hamstring Stretch
4 Sets x 12 Reps
Kneeling Forearm Stretch
4 Sets
Standing Trunk Rotation
4 Sets x 12 Reps
Bench Quad Stretch (Supine)
4 Sets x 12 Reps
Quadricep Stretch
4 Sets x 12 Reps
Runner's Stretch
4 Sets x 12 Reps
Seated Floor Hamstring Stretch
4 Sets x 12 Reps
Shoulder Stretch
4 Sets x 12 Reps
Back Stretch
4 Sets x 12 Reps
Tricep Stretch
4 Sets x 12 Reps
Upper Back Stretch
4 Sets x 12 Reps
Wide Leg Stretch
4 Sets
World's Greatest Stretch
4 Sets x 12 Reps
Yoga
1 Set
Any
Make Up Full Body Day
Est. 0 min
11 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Butt Machine
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Wrist Roller
4 Sets x 12 Reps
Machine Crunch
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Elliptical Training
1 Set
