Maddy’s Shred
General
Beginner
Dumbbell
Plan Details
The Maddy’s Shred routine by tail4 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
<b>Who is this program for?</b> This program focuses on doing cardio in each workout while maintaining strength with compound exercises. We're not going to pretend that this program is magic, you're still going to have to watch your diet for the most effective way to reach your goals! <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Tue
Chest and Triceps
Est. 205 min
9 exercises
Push-Up
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Thu
Legs
Est. 0 min
7 exercises
Bodyweight Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Fri
Back and Biceps
Est. 205 min
6 exercises
Push-Up
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Sat
Abs and Cardio
Est. 0 min
6 exercises
Alternating Heel Touch
4 Sets x 8 Reps
Side Jacknife
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Scissor Kick
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
