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shred
Cutting
Intermediate
Dumbbell
Plan Details
The shred routine by lovelykr.mk is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
chest
Est. 62 min
7 exercises
Barbell Decline Bench Press
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
6 Sets x 15 Reps
Tue
back
Est. 59 min
7 exercises
Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
mid grip row (reverse)
3 Sets x 12 Reps
wide grip row
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Wed
biceps & triceps
Est. 71 min
8 exercises
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Fri
shoulder
Est. 69 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Barbell Military Press (Seated)
5 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Reverse Fly with External Rotation
6 Sets x 15 Reps
Barbell Shrug
4 Sets x 25 Reps
Barbell Upright Row
3 Sets x 12 Reps
Sat
legs
Est. 64 min
5 exercises
Machine Seated Leg Curl
4 Sets x 20 Reps
Dumbbell Lunge
6 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Barbell Squat
6 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 33 Reps
