Loading...
Stoppani Shred Week 4
General
Intermediate
Machine strength
Plan Details
The Stoppani Shred Week 4 routine by swgilmer is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Day 6 Back, Traps, Biceps
Est. 65 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Rope Staight-Arm Pulldown
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 15 Reps
Any
Day 4 Chest/Triceps/Abs
Est. 65 min
8 exercises
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Lying Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Any
Day 5 Shoulders, Legs, Calves
Est. 59 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Any
Day 2 Shoulder/Legs/Calves
Est. 73 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Upright Row
5 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Step-Up
5 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Any
Day 3 Back/Trap/Bi
Est. 59 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Any
Day 1 Chest/Tri/Ab
Est. 54 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Smith Machine Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
