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HIIT 100 Six Week Shred
Cutting
Advanced
Dumbbell
Plan Details
The HIIT 100 Six Week Shred routine is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
HIIT Workout combined with Weights for Volume 100. For 100s select weight equal to 50% of what you could normally do for 10 reps. If you cant complete 10 sets, finish doing as many reps as possible for each.
Routine detail
Day 1
Chest back abs
Est. 119 min
10 exercises
Barbell Bench Press
10 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Reverse Crunch
10 Sets x 10 Reps
Crunch
10 Sets x 10 Reps
Day 2
Legs tri calves
Est. 133 min
12 exercises
Barbell Squat
10 Sets x 10 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Lying Tricep Extension
3 Sets x 12 Reps
Bodyweight Calf Raise
10 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Kettlebell One-Arm Swing
10 Sets x 10 Reps
Day 3
Shoulders traps biceps forearms
Est. 148 min
11 exercises
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
10 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
10 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Clean
10 Sets x 10 Reps
Day 4
Chest Back Abs
Est. 137 min
11 exercises
Barbell Bench Press
10 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Reverse Crunch
10 Sets x 10 Reps
Crunch
10 Sets x 10 Reps
Dead Curl Press
10 Sets x 10 Reps
Day 5
Legs triceps calves
Est. 134 min
12 exercises
Barbell Squat
10 Sets x 10 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Bodyweight Calf Raise
10 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Kettlebell One-Arm Swing
10 Sets x 10 Reps
Day 6
Shoulders Traps Biceps Forearms
Est. 156 min
12 exercises
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Posterior Fly (Stability Ball)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
10 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Clean
10 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
