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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
High-Intensity Exercise
1 Set
Barbell Bench Press
4 Sets x 9 Reps
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
Dip
3 Sets x 9 Reps
High-Intensity Exercise
1 Set
High-Intensity Exercise
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 9 Reps
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
