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

Routine detail

[]==[] 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