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4 Weeks 2 Shred
Cutting
Advanced
Machine strength
Plan Details
The 4 Weeks 2 Shred routine by tonya72 is a 17 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
AM: Back and Biceps
Est. 233 min
10 exercises
Cable Front Lat Pulldown (Close Grip)
6 Sets x 5,5,10,5,10,15 Reps
Stability Ball Trunk Rotation
6 Sets x 300 Reps
Machine Assisted Pull-Up
6 Sets x 5,5,10,5,10,15 Reps
Leverage Machine High Row
6 Sets x 5,5,10,5,10,15 Reps
Dumbbell Incline Hammer Curl
6 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 5,5,10,5,10,15 Reps
Preacher Curl Machine
6 Sets x 5,5,10,5,10,15 Reps
Cable Standing Curl
6 Sets x 5,5,10,5,10,15 Reps
Step Machine
1 Set
Walking
1 Set
Day 1
PM: Back and Biceps
Est. 45 min
4 exercises
Machine Seated Calf Raise
3 Sets x 5,10,15 Reps
Leg Raise
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Walking
1 Set
Day 2
AM: Shoulders and Triceps
Est. 116 min
11 exercises
Machine Shoulder Press
6 Sets x 5,5,10,5,10,15 Reps
Machine Reverse Fly
6 Sets x 5,5,10,5,10,15 Reps
Machine Deltoid Raise
6 Sets x 5,5,10,5,10,15 Reps
Smith Machine Shrug
6 Sets x 5,5,10,5,10,15 Reps
Dumbbell Front Raise
6 Sets x 10 Reps
Cable Shoulder Extension
6 Sets x 5,5,10,5,10,15 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 10,10,20,10,20,30 Reps
Barbell Bench Press (Close Grip)
6 Sets x 10,10,15,10,15,20 Reps
Dumbbell Lateral Raise
6 Sets x 20 Reps
Stability Ball Trunk Rotation
1 Set x 300 Reps
Walking
1 Set
Day 2
PM: Shoulders and Triceps
Est. 40 min
2 exercises
Walking
1 Set
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Day 3
Upper Body Hypertrophy
Est. 96 min
11 exercises
Dumbbell Incline Bench Press
6 Sets x 5,5,10,5,10,15 Reps
EZ Bar Curl
6 Sets x 5,5,10,5,10,15 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 5,5,10,5,10,15 Reps
Leverage Machine Iso Row
6 Sets x 5,5,10,5,10,15 Reps
Barbell Shoulder Press
6 Sets x 5,5,10,5,10,15 Reps
Preacher Curl Machine
6 Sets x 5,5,10,5,10,15 Reps
EZ Bar Tricep Extension
6 Sets x 5,5,10,5,10,15 Reps
Bench Dip
6 Sets x 5,5,10,5,10,15 Reps
Machine Reverse Fly
6 Sets x 5,5,10,5,10,15 Reps
Machine Deltoid Raise
6 Sets x 5,5,10,5,10,15 Reps
Walking
1 Set
Day 3
PM: Upper
Est. 37 min
1 exercise
Walking
1 Set
Day 4
Squat, Bench, Legs
Est. 165 min
13 exercises
Barbell Bench Press
3 Sets x 6 Reps
Staggered KB Deadlift
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Reverse Hyperextension
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 15,12,10,8,6 Reps
DB Elevated Sumo
4 Sets x 15 Reps
Walking
1 Set
Barbell Deep Squat
3 Sets x 6 Reps
Cable Deadlift
5 Sets x 15,12,10,8,6 Reps
Elliptical Training
1 Set
Stationary Bike
1 Set
Day 5
Linda
Est. 72 min
4 exercises
Barbell Deadlift
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Barbell Bench Press
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Barbell Clean
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Walking
1 Set
Day 6
Deadlift, Bench, Upper Body
Est. 77 min
11 exercises
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 4 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Dumbbell Incline Curl
5 Sets x 15 Reps
Barbell Good Morning
5 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Day 7
Squat, Legs
Est. 130 min
10 exercises
Hack Squat
4 Sets x 4 Reps
Machine Leg Curl (Prone)
4 Sets x 30,15,15,15 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
6 Sets x 10,8,6,10,8,6 Reps
Cable Deadlift
3 Sets x 6 Reps
Staggered KB Deadlift
3 Sets x 20 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Walking
1 Set
Stationary Bike
1 Set
Day 8
Upper Hypertrophy wk6 day37
Est. 107 min
13 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Elliptical Training
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Day 9
Squat Bench Legs
Est. 96 min
8 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Bodyweight Step-Up
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 20 Reps
Kettlebell One-Arm Swing
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Indoor Cycling
1 Set
Day 10
Deads, Bench, Upper
Est. 100 min
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 4 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Walking
1 Set
Day 11
Legs
Est. 56 min
7 exercises
Barbell Hip Thrust
5 Sets x 10 Reps
Good Morning
5 Sets x 10 Reps
Cable Deadlift
5 Sets x 10 Reps
Kettlebell One-Arm Swing
5 Sets x 10 Reps
Single Leg Deadlift
5 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
5 Sets x 10 Reps
Day 12
Upper Hypertrophy
Est. 110 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Stationary Bike
1 Set
Machine Shoulder Press
3 Sets x 7 Reps
Day 13
Legs
Est. 117 min
10 exercises
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Hip Thrusts
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 8 Reps
Machine Leg Press
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Staggered KB Deadlift
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Bench Squat
4 Sets x 6 Reps
Elliptical Training
1 Set
Day 14
Deadlift, Bench, Upper Body
Est. 118 min
12 exercises
Barbell Deadlift
4 Sets x 4 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 4 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dual Cable Triceps Extension
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Stationary Bike
1 Set
