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shortcut to sherd
Cutting
Advanced
Machine strength
Plan Details
The shortcut to sherd routine by MohamedElhalwagy is a 31 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
chest & triceps & abs
Est. 45 min
7 exercises
Barbell Bench Press
4 Sets x 11 Reps
Dumbbell Incline Bench Press
3 Sets x 11 Reps
Smith Machine Decline Bench Press
3 Sets x 11 Reps
Weighted Tricep Dip
4 Sets x 11 Reps
Barbell Bench Press (Close Grip)
4 Sets x 11 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 11 Reps
Decline Crunch
3 Sets x 11 Reps
Day 2
shoulders & leg & calf
Est. 61 min
11 exercises
Barbell Shoulder Press
4 Sets x 11 Reps
Dumbbell Shoulder Press
3 Sets x 11 Reps
Smith Machine Upright Row
3 Sets x 11 Reps
Barbell Squat
4 Sets x 11 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 11 Reps
Dumbbell Lunge
3 Sets x 11 Reps
Machine Calf Raise
3 Sets x 11 Reps
Machine Seated Calf Raise
3 Sets x 11 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Cable Wood Chop
2 Sets x 10 Reps
Weighted Side Bend
2 Sets x 10 Reps
Day 3
back & traps & biceps& forearms
Est. 53 min
9 exercises
Barbell Bent-Over Row
4 Sets x 11 Reps
Dumbbell Bent-Over Row
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 11 Reps
Barbell Shrug
4 Sets x 11 Reps
Barbell Curl
3 Sets x 11 Reps
Barbell Preacher Curl
3 Sets x 11 Reps
Barbell Reverse Curl
3 Sets x 11 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 11 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 11 Reps
Day 4
rest
Est. 0 min
0 exercises
This day is empty
Day 5
chest & triceps & abs
Est. 53 min
8 exercises
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Cable Lying Tricep Extension
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 6
shoulders & legs&calves
Est. 48 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 7
back & traps & biceps & forearms
Est. 56 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Behind the Back Shrug
4 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 15 Reps
Day 8
rest
Est. 0 min
0 exercises
This day is empty
Day 9
chest & triceps & abs
Est. 39 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 10
shoulders & legs&calves
Est. 44 min
8 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 11
back & traps & biceps & forearms
Est. 41 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 12
rest
Est. 0 min
0 exercises
This day is empty
Day 13
chest & triceps & abs
Est. 62 min
8 exercises
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 20 Reps
Cable Lying Tricep Extension
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 14
shoulders & legs&claves
Est. 56 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Front Raise
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Day 15
back & traps & biceps
Est. 58 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Barbell Behind the Back Shrug
4 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 20 Reps
Day 16
rest
Est. 0 min
0 exercises
This day is empty
Day 17
chest & triceps & abs
Est. 34 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Smith Machine Decline Bench Press
3 Sets x 5 Reps
Weighted Tricep Dip
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 7 Reps
Decline Crunch
3 Sets x 7 Reps
Day 18
shoulders & leg & calves
Est. 39 min
8 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Shoulder Press
3 Sets x 5 Reps
Smith Machine Upright Row
3 Sets x 7 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 7 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 19
back & traps & biceps
Est. 37 min
8 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Barbell Curl
3 Sets x 7 Reps
Barbell Preacher Curl
3 Sets x 7 Reps
Barbell Reverse Curl
3 Sets x 7 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 7 Reps
Day 20
rest
Est. 0 min
0 exercises
This day is empty
Day 21
chest & triceps & abs
Est. 81 min
8 exercises
Dumbbell Incline Fly
3 Sets x 30 Reps
Dumbbell Fly
3 Sets x 30 Reps
Cable Cross-Over
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Dumbbell Seated Tricep Press
3 Sets x 30 Reps
Cable Lying Tricep Extension
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Day 22
shoulders & leg & calves
Est. 73 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 30 Reps
Barbell Front Raise
3 Sets x 30 Reps
Dumbbell Bent-Over Raise
3 Sets x 30 Reps
Machine Leg Extension
4 Sets x 30 Reps
Machine Leg Curl (Prone)
4 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Day 23
back & traps & biceps
Est. 88 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 30 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 30 Reps
Dumbbell One-Arm Row
3 Sets x 30 Reps
Barbell Behind the Back Shrug
4 Sets x 30 Reps
Dumbbell Incline Curl
3 Sets x 30 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 30 Reps
Cable Rope Hammer Curl
3 Sets x 30 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 30 Reps
Day 24
rest
Est. 0 min
0 exercises
This day is empty
Day 25
chest & triceps & abs
Est. 35 min
5 exercises
Barbell Bench Press
4 Sets x 11 Reps
Barbell Incline Bench Press
3 Sets x 11 Reps
Dumbbell Decline Bench Press
3 Sets x 11 Reps
Weighted Tricep Dip
4 Sets x 11 Reps
Barbell Bench Press (Close Grip)
4 Sets x 11 Reps
Day 26
shoulders & leg & calf
Est. 49 min
8 exercises
Barbell Shoulder Press
4 Sets x 11 Reps
Dumbbell Seated Shoulder Press
3 Sets x 11 Reps
Dumbbell Upright Row
3 Sets x 11 Reps
Barbell Squat
4 Sets x 11 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 11 Reps
Machine Leg Press
3 Sets x 11 Reps
Machine Calf Raise
3 Sets x 11 Reps
Machine Seated Calf Raise
3 Sets x 11 Reps
Day 27
back & traps & biceps
Est. 54 min
10 exercises
Barbell Bent-Over Row
4 Sets x 11 Reps
Dumbbell Incline Bench Row
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 11 Reps
Barbell Shrug
4 Sets x 11 Reps
Barbell Curl
3 Sets x 11 Reps
EZ Bar Close Grip Curl
3 Sets x 11 Reps
Barbell Spider Curl
3 Sets x 11 Reps
Barbell Reverse Curl
3 Sets x 11 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 11 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 11 Reps
Day 28
rest
Est. 0 min
0 exercises
This day is empty
Day 29
chest & triceps & abs
Est. 38 min
6 exercises
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 30
shoulders & leg & calf
Est. 46 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Cable Rear Lateral Raise
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 31
back & traps & biceps
Est. 52 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 15 Reps
