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summer shredding
Cutting
Intermediate
Machine strength
Plan Details
The summer shredding routine by AndreaRastelli is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Shoulders and abs
Est. 59 min
10 exercises
landmine press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Plank
2 Sets
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Hanging Knee Raise Rotation
2 Sets x 8 Reps
Tue
Legs (heavy)
Est. 58 min
9 exercises
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Romanian Split Squats
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Pistol Squats
3 Sets x 8 Reps
Wed
Chest Triceps day
Est. 132 min
12 exercises
Running
3 Sets
Pull-Up
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
comandoes
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Thu
Back and biceps day
Est. 57 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Kettlebell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable side to side row
3 Sets x 8 Reps
Fri
Leg day pump
Est. 61 min
10 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Pistol Squats
3 Sets x 8 Reps
Romanian Split Squats
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Reverse Lunge into 1 leg lift
3 Sets x 8 Reps
kickbacks
3 Sets x 8 Reps
Bar sumo pulse squats into pulse squats
3 Sets x 8 Reps
Any
Extra leg day
Est. 43 min
7 exercises
pulsing sumo barbell squats
3 Sets x 8 Reps
sumo jumping squat
3 Sets x 8 Reps
Diagonal Walking Lunges
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Jumping Sumo into RDL
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Any
Cardio
Est. 123 min
2 exercises
Running
3 Sets
Mountain Biking
3 Sets
