Shortcut to shred Phase 1

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Shortcut to shred Phase 1 - JEFIT

Shortcut to shred Phase 1

Cutting

Intermediate

Machine strength

Plan Details

The Shortcut to shred Phase 1 routine by tacmedic753 is a 21 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Day 1

Chest, Triceps, Abs

Est. 37 min

13 exercises

Barbell Bench Press

4 Sets x 9 Reps

High-Intensity Exercise

1 Set

High-Intensity Exercise

1 Set

Dumbbell Incline Bench Press

3 Sets x 9 Reps

Dumbbell Decline Press

3 Sets x 9 Reps

High-Intensity Exercise

1 Set

High-Intensity Exercise

1 Set

Dip

3 Sets x 9 Reps

Barbell Bench Press (Close Grip)

3 Sets x 9 Reps

High-Intensity Exercise

1 Set

Cable Kneeling Crunch (Rope)

3 Sets x 11 Reps

Bench Hip Thrust

3 Sets x 11 Reps

High-Intensity Exercise

1 Set

Day 2

Shoulders, Legs, Calves

Est. 64 min

14 exercises

Barbell Shoulder Press

4 Sets x 9 Reps

High-Intensity Exercise

1 Set

Dumbbell Alternating Arnold Press

3 Sets x 9 Reps

High-Intensity Exercise

1 Set

Dumbbell One-Arm Upright Row

3 Sets x 9 Reps

High-Intensity Exercise

1 Set

Barbell Deep Squat

4 Sets x 9 Reps

High-Intensity Exercise

1 Set

Barbell Stiff-Leg Deadlift

3 Sets x 9 Reps

High-Intensity Exercise

1 Set

Dumbbell Lunge

3 Sets x 9 Reps

High-Intensity Exercise

1 Set

Machine Calf Raise

3 Sets x 9 Reps

Machine Seated Calf Raise

3 Sets x 9 Reps

Day 3

Back, Traps, Biceps

Est. 51 min

16 exercises

Barbell Bent-Over Row

4 Sets x 9 Reps

High-Intensity Exercise

1 Set

Dumbbell Bent-Over Row

3 Sets x 9 Reps

High-Intensity Exercise

1 Set

Cable Seated Row

3 Sets x 9 Reps

High-Intensity Exercise

1 Set

Barbell Shrug

4 Sets x 9 Reps

High-Intensity Exercise

1 Set

Barbell Curl

3 Sets x 9 Reps

High-Intensity Exercise

1 Set

Barbell Preacher Curl

3 Sets x 9 Reps

High-Intensity Exercise

1 Set

Barbell Preacher Curl (Overhand)

3 Sets x 9 Reps

High-Intensity Exercise

1 Set

Barbell Wrist Curl (Palms Up)

3 Sets x 9 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Day 4

Chest Triceps Abs

Est. 62 min

16 exercises

Dumbbell Incline Fly

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Dumbbell Fly

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Cable Cross-Over

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Cable Shoulder Extension

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Dumbbell Tricep Extension

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Cable Lying Tricep Extension

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Crunch

3 Sets x 12 Reps

Cable Oblique Crunch

3 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 15 Reps

Stability Ball Trunk Rotation

4 Sets x 15 Reps

Day 5

Shoulders, Legs, Calves

Est. 95 min

11 exercises

Dumbbell Lateral Raise

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Barbell Front Raise

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Dumbbell Lateral Raise

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Donkey Calf Raise

3 Sets x 12 Reps

Jump Rope

1 Set

Day 6

Back, Traps, Biceps

Est. 47 min

15 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Cable Pulldown Bicep Curl

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Cable Shoulder Extension

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Barbell Behind the Back Shrug

4 Sets x 12 Reps

High-Intensity Exercise

1 Set

Dumbbell Incline Curl

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Cable Dual Overhead Curl

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Cable Rope Hammer Curl

3 Sets x 12 Reps

High-Intensity Exercise

1 Set

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 12 Reps

Day 7

Rest

Est. 0 min

0 exercises

This day is empty

Day 8

Chest, Trices, Abs

Est. 30 min

12 exercises

Barbell Bench Press

4 Sets x 6 Reps

High-Intensity Exercise

1 Set

Dumbbell Incline Bench Press

3 Sets x 6 Reps

High-Intensity Exercise

1 Set

Dumbbell Decline Bench Press

3 Sets x 6 Reps

High-Intensity Exercise

1 Set

Dip

4 Sets x 6 Reps

High-Intensity Exercise

1 Set

Barbell Bench Press (Close Grip)

4 Sets x 6 Reps

High-Intensity Exercise

1 Set

Cable Kneeling Crunch (Rope)

3 Sets x 6 Reps

Bench Hip Thrust

3 Sets x 6 Reps

Day 9

Shoulders, Legs, Calves

Est. 36 min

14 exercises

Barbell Shoulder Press

4 Sets x 6 Reps

High-Intensity Exercise

1 Set

Dumbbell Alternating Arnold Press

3 Sets x 6 Reps

High-Intensity Exercise

1 Set

Dumbbell One-Arm Upright Row

3 Sets x 6 Reps

High-Intensity Exercise

1 Set

Barbell Deep Squat

4 Sets x 6 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 6 Reps

High-Intensity Exercise

1 Set

Dumbbell Lunge

3 Sets x 6 Reps

High-Intensity Exercise

1 Set

Machine Calf Raise

3 Sets x 7 Reps

High-Intensity Exercise

1 Set

Machine Seated Calf Raise

3 Sets x 7 Reps

Day 10

Back, Traps, Biceps cardio acceleration between sets

Est. 55 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 Preacher Curl (Overhand)

3 Sets x 8 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Day 11

Chest, Triceps, Abs cardio acceleration between sets

Est. 73 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 Tricep Extension

3 Sets x 20 Reps

Cable Lying Tricep Extension

3 Sets x 20 Reps

Crunch

3 Sets x 20 Reps

Stability Ball Trunk Rotation

3 Sets x 20 Reps

Day 12

Shoulders, Legs, Calves cardio acceleration between sets

Est. 77 min

8 exercises

Dumbbell Lateral Raise

3 Sets x 20 Reps

Barbell Front Raise

3 Sets x 20 Reps

Dumbbell Lateral 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 13

Back, Traps, Biceps CARDIO ACCELERATION between ea set

Est. 78 min

8 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 20 Reps

Cable Pulldown Bicep Curl

3 Sets x 20 Reps

Cable Shoulder Extension

3 Sets x 20 Reps

Barbell Behind the Back Shrug

4 Sets x 20 Reps

Dumbbell Incline Curl

3 Sets x 20 Reps

Cable Dual Overhead Curl

3 Sets x 20 Reps

Cable One-Arm Bicep Curl

3 Sets x 20 Reps

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 20 Reps

Day 14

Rest

Est. 0 min

0 exercises

This day is empty

Day 15

Chest, Triceps, Abs

Est. 45 min

7 exercises

Barbell Bench Press

4 Sets x 5 Reps

Dumbbell Incline Bench Press

3 Sets x 5 Reps

Dumbbell Decline Bench Press

3 Sets x 5 Reps

Dip

4 Sets x 5 Reps

Barbell Bench Press (Close Grip)

4 Sets x 5 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 6 Reps

Bench Hip Thrust

3 Sets x 6 Reps

Day 16

Shoulders, Legs, Calves

Est. 50 min

8 exercises

Barbell Shoulder Press

4 Sets x 5 Reps

Dumbbell Alternating Arnold Press

3 Sets x 5 Reps

Smith Machine Upright Row

3 Sets x 5 Reps

Barbell Deep Squat

4 Sets x 5 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 5 Reps

Dumbbell Lunge

3 Sets x 5 Reps

Machine Calf Raise

3 Sets x 6 Reps

Machine Seated Calf Raise

3 Sets x 6 Reps

Day 17

Back, Traps, Biceps

Est. 48 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 5 Reps

Barbell Preacher Curl

3 Sets x 5 Reps

Barbell Preacher Curl (Overhand)

3 Sets x 5 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 5 Reps

Day 18

Chest, Triceps, Abs

Est. 93 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 Tricep Extension

3 Sets x 30 Reps

Cable Lying Tricep Extension

3 Sets x 30 Reps

Crunch

3 Sets x 30 Reps

Cable Oblique Crunch

3 Sets x 30 Reps

Day 19

Shoulders, Legs, Calves

Est. 84 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 20

Back, Traps, Biceps

Est. 99 min

8 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 30 Reps

Cable Pulldown Bicep Curl

3 Sets x 30 Reps

Cable Shoulder Extension

3 Sets x 30 Reps

Barbell Behind the Back Shrug

4 Sets x 30 Reps

Dumbbell Incline Curl

3 Sets x 30 Reps

Cable Dual Overhead Curl

3 Sets x 30 Reps

Cable One-Arm Bicep Curl

3 Sets x 30 Reps

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 30 Reps

Day 21

Rest

Est. 0 min

0 exercises

This day is empty

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Shortcut to shred Phase 1

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