In Port Shred
Cutting
Advanced
Machine strength
Plan Details
The In Port Shred routine by Mishotai is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Back & Bi 1
Est. 88 min
11 exercises
Elliptical Training
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Tue
Legs & Abs 1
Est. 85 min
11 exercises
Rowing
1 Set
Barbell Squat
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Wed
Chest Tris Shoulders 1
Est. 99 min
13 exercises
Treadmill Running
1 Set
Push-Up (Close Hand)
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Weight Plate High Front Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Thu
Back & Bi 2
Est. 88 min
11 exercises
Elliptical Training
1 Set
Machine Inverted Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Fri
Legs & Abs 2
Est. 91 min
12 exercises
Stationary Bike
1 Set
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Revolved Abdomen Pose
3 Sets x 10 Reps
Plank
3 Sets
Sat
Chest Tris Shoulder 2
Est. 104 min
14 exercises
Jump Rope
1 Set
Single-Leg Push-Up
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
