6week shreded program
Cutting
Intermediate
Machine strength
Plan Details
The 6week shreded program routine by rajichani is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
A program by Guru maan In every day where there is no rest between sets those are super sets & there are all super sets & gaint sets , there is no single exercise set
Routine detail
Mon
shoulders+ triceps
Est. 84 min
15 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
dumbbell arm cycle
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Tue
chest+upper back
Est. 131 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Incline Fly
10 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Seated Row to Neck
3 Sets x 12 Reps
Cable Rope Row to Neck
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
21 Sets x 12 Reps
Wed
cardio + abs
Est. 240 min
39 exercises
Walking
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Indoor Cycling
1 Set
Decline Crunch
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Cable Crunch
3 Sets x 15 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Mountain climber
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Bench Leg Pull-In
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Bench Plank
3 Sets
Cable Upward Chop
3 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press (Wide Grip)
5 Sets x 5 Reps
EZ Bar Tricep Extension
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Cable Wrist Curl
3 Sets x 12 Reps
Plank
3 Sets
Any
hams quads & calves
Est. 90 min
14 exercises
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
rope side lunges
3 Sets x 12 Reps
rope cross lunges
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Any
Back +biceps
Est. 84 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
single arm lats pull down
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
rope lying lats
3 Sets x 8 Reps
peacher wide grip machine curl
3 Sets x 12 Reps
peacher close grip machine curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Cable Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 12 Reps
