Shredder Superset

DOWNLOADS/VIEWS: 135/6626

RATING: 63 (FROM 6 JEFIT MEMBERS)

5 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This workout is designed for people who want to get shredded/toned and lose stubborn fat. It is a fast paced workout that is meant to make you sweat and work hard. You should be using moderate weight and goal is to increase weight each week. The total time needed for the workout is about 1 hr 20 min. This is a 6-8 week Training program.

**Rest between sets = 30-45 sec**
SS = Superset
DB= Dumbbell
BB= Barbell
HIIT= High Intensity Interval Training â€“ 1 min Sprint, 1 min Walk

Chest and Back 10 exercises, 59 mins

Barbell Bench Press	3x15 reps	rest: 0s
Dumbbell Bent-Over Row	3x15 reps	rest: 45s
Dumbbell Incline Bench Press	3x15 reps	rest: 0s
Dumbbell Incline Fly	3x15 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 0s
Cable Shoulder Extension	3x15 reps	rest: 45s
Machine Assisted Pull-Up	3x8 reps	rest: 0s
Push-Up	3x20 reps	rest: 45s
Parallel Bar Leg Raise	3x20 reps	rest: 0s
Plank	3x8 reps	rest: 30s

Legs 10 exercises, 1 hr 3 mins

Barbell Squat	3x15 reps	rest: 0s
Dumbbell Step-Up	3x15 reps	rest: 45s
Machine Seated Leg Curl	3x15 reps	rest: 0s
Machine Calf Raise	3x15 reps	rest: 45s
Barbell Deadlift	3x15 reps	rest: 0s
Dumbbell Lunge	3x15 reps	rest: 45s
Machine Leg Press	3x15 reps	rest: 0s
Machine Leg Extension	3x15 reps	rest: 45s
Stability Ball Crunch	3x20 reps	rest: 0s
Side Bridge	3x8 reps	rest: 30s

HIIT Cardio 1 exercises, 21 mins

Step Machine

0x0 reps

rest: 20s

Arms and Shoulders 11 exercises, 1 hr 1 min

Barbell Curl	3x15 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	3x15 reps	rest: 45s
Preacher Curl Machine	3x15 reps	rest: 0s
Machine Tricep Extension	3x15 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 0s
Barbell Upright Row	3x15 reps	rest: 45s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Front Raise	3x10 reps	rest: 0s
Dumbbell Bent-Over Raise	3x10 reps	rest: 45s
Air Bike	3x20 reps	rest: 0s
V-Up	3x20 reps	rest: 30s

Plyometrics 8 exercises, 52 mins

	2x15 reps	rest: 30s
Box Jump Multiple Response	3x20 reps	rest: 60s
Bodyweight Side Lunge	3x20 reps	rest: 45s
	3x20 reps	rest: 45s
	3x20 reps	rest: 45s
Kettlebell One-Arm Swing	3x20 reps	rest: 45s
Mountain Climber	3x20 reps	rest: 0s
Decline Crunch	3x10 reps	rest: 30s