Sand Shaddow's workouts

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Sand Shaddow's workouts - JEFIT

Sand Shaddow's workouts

General

Advanced

Machine strength

Plan Details

The Sand Shaddow's workouts routine by Shaddowulf is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.

Just get your sexy on

Routine detail

Mon

Chest & Arm pump

Est. 100 min

14 exercises

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Incline Fly With A Twist

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Landmine press

4 Sets x 15 Reps

Barbell Drag Curl

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 21 Reps

Dumbbell Tricep Kickback

4 Sets x 12 Reps

Decline Crunch

4 Sets x 15 Reps

Decline Bench Weighted Twist

4 Sets x 15 Reps

Dragon Flag

4 Sets x 15 Reps

Burpee with bench & medicine ball

4 Sets x 10 Reps

Tue

Back & Shoulder pump

Est. 96 min

15 exercises

Machine Back Extension

4 Sets x 12 Reps

Barbell Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Rotating high row

4 Sets x 12 Reps

W raises

4 Sets x 12 Reps

Cable Shrug

4 Sets x 12 Reps

weight plate overhead raises

4 Sets x 12 Reps

Dumbbell Front Incline Raise

4 Sets x 12 Reps

Cable One-Arm Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Cable Reverse Crunch

4 Sets x 15 Reps

Battle rope: alternating waves

4 Sets x 8 Reps

Tue

Back & Shoulder pump

Est. 96 min

15 exercises

Machine Back Extension

4 Sets x 12 Reps

Barbell Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Rotating high row

4 Sets x 12 Reps

W raises

4 Sets x 12 Reps

Cable Shrug

4 Sets x 12 Reps

weight plate overhead raises

4 Sets x 12 Reps

Dumbbell Front Incline Raise

4 Sets x 12 Reps

Cable One-Arm Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Cable Reverse Crunch

4 Sets x 15 Reps

Battle rope: alternating waves

4 Sets x 8 Reps

Wed

Leg pump

Est. 49 min

6 exercises

Barbell Squat

4 Sets x 15 Reps

Box squat & rack pulls

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 15 Reps

Barbell Bulgarian Split Squat

4 Sets x 15 Reps

Machine Leg Press

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Thu

Back & Shoulder pump 2

Est. 93 min

12 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable One-Arm Lat Pulldown

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Dumbbell Prone Incline Shrug

4 Sets x 15 Reps

Dumbbell One-Arm Row

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Cable Seated Row to Neck

4 Sets x 15 Reps

Wide grip seated row

4 Sets x 12 Reps

Cable Internal Rotation

4 Sets x 15 Reps

Cable External Rotation

4 Sets x 15 Reps

Machine Deltoid Raise

4 Sets x 15 Reps

Leverage Shoulder Press

4 Sets x 15 Reps

Fri

Chest & Arm pump 3

Est. 78 min

11 exercises

Cable kneeling x press

4 Sets x 15 Reps

Decline cable dip

4 Sets x 15 Reps

Cable Cross-Over

4 Sets x 15 Reps

Dumbbell press twist

4 Sets x 15 Reps

Incline Push-Up Depth Jump

4 Sets x 20 Reps

4 Sets x 21 Reps

Barbell 14s

4 Sets x 15 Reps

Cable Bicep Curl

4 Sets x 15 Reps

Machine Dip

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 15 Reps

Sun

Lower body pump

Est. 102 min

15 exercises

Machine Leg Press

4 Sets x 15 Reps

Machine Leg Press (Narrow Stance)

4 Sets x 15 Reps

Machine Leg Press (Wide Stance)

4 Sets x 15 Reps

leg press high feet placement

4 Sets x 15 Reps

leg press low feet placement

4 Sets x 15 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension

4 Sets x 15 Reps

Machine Single-Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Calf Press

4 Sets x 15 Reps

outter calf raises

4 Sets x 15 Reps

inner calf raises

4 Sets x 15 Reps

Machine Single-Leg Press

4 Sets x 15 Reps

Split Jump

4 Sets x 15 Reps

Bodyweight Squat

4 Sets x 15 Reps

Sun

1. Abs

Est. 25 min

4 exercises

Decline Crunch

4 Sets x 15 Reps

Decline Bench Weighted Twist

4 Sets x 15 Reps

Machine Ab Crunch

4 Sets x 15 Reps

Parallel Bar Hip Flexion

4 Sets x 10 Reps

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Sand Shaddow's workouts

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