Strength and shred - JEFIT

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Strength and shred - JEFIT

Strength and shred banner

Strength and shred

General

Intermediate

Machine strength

Plan Details

The Strength and shred routine by willpearce is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

a routine to build strength and cut down extra fat

Routine detail

Mon

Chest and Abs

Est. 89 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 12 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 10 Reps

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

4 Sets x 12 Reps

Dumbbell Incline Bench Press (Palms in) Demonstration

Dumbbell Incline Bench Press (Palms in)

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 15 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

5 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 15 Reps

Tue

Back and Abs

Est. 93 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 12 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

5 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

5 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 15 Reps

Wed

Legs and Cardio

Est. 90 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Thu

Arms and Abs

Est. 110 min

12 exercises

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Alternating Preacher Curl (Hammer) Demonstration

Dumbbell Alternating Preacher Curl (Hammer)

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

4 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 15 Reps

Decline Bench Ab Reach Demonstration

Decline Bench Ab Reach

5 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

5 Sets x 12 Reps

Fri

Shoulders and Cardio

Est. 98 min

6 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

5 Sets x 12 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

5 Sets x 12 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

5 Sets x 12 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Sat

Chest and Back

Est. 107 min

10 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

5 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 12 Reps

Sun

Arms and Abs

Est. 114 min

12 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Cable One-Arm High Curl Demonstration

Cable One-Arm High Curl

5 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 10 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

5 Sets x 10 Reps

Dumbbell Cross Tricep Extension (Supine) Demonstration

Dumbbell Cross Tricep Extension (Supine)

5 Sets x 10 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

5 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Barbell Press Sit-Up Demonstration

Barbell Press Sit-Up

5 Sets x 10 Reps

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

5 Sets x 10 Reps

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

5 Sets x 10 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

5 Sets x 10 Reps