[]==[] Shredded SS Transformation []==[] - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

[]==[] Shredded SS Transformation []==[] - JEFIT

[]==[] Shredded SS Transformation []==[] banner

[]==[] Shredded SS Transformation []==[]

General

Advanced

Machine strength

Plan Details

The []==[] Shredded SS Transformation []==[] routine by iifarmerii is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.

This workout is designed to transform your body into a lean, strong and healthy machine... This workout contains an array of super set workouts that helps in burning fat (by maintaining an elevated heart rate) and build muscle...

Routine detail

Day 1

Chest/Back Supersets

Est. 59 min

15 exercises

Push-Up Demonstration

Push-Up

1 Set x 8 Reps

Pull-Up Demonstration

Pull-Up

1 Set x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 8 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 8 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 8 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

1 Set x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

1 Set x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

1 Set x 8 Reps

Step Machine Demonstration

Step Machine

1 Set

Day 2

Shoulders/Biceps/Triceps

Est. 52 min

13 exercises

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

1 Set x 8 Reps

Dumbbell Seated Hammer Curl Demonstration

Dumbbell Seated Hammer Curl

1 Set x 8 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

1 Set x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

1 Set x 8 Reps

Dumbbell Seated Hammer Curl Demonstration

Dumbbell Seated Hammer Curl

1 Set x 8 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

1 Set x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

1 Set x 8 Reps

Dumbbell Seated Hammer Curl Demonstration

Dumbbell Seated Hammer Curl

1 Set x 8 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

1 Set x 8 Reps

Smith Machine Rear Shoulder Press Demonstration

Smith Machine Rear Shoulder Press

1 Set x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

1 Set x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

1 Set x 8 Reps

Step Machine Demonstration

Step Machine

1 Set

Day 3

Full Body/Legs

Est. 61 min

12 exercises

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

1 Set x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

1 Set x 8 Reps

Cable Rope Row to Neck Demonstration

Cable Rope Row to Neck

1 Set x 8 Reps

Barbell Curl Demonstration

Barbell Curl

1 Set x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

1 Set x 8 Reps