6 week shred workout
Cutting
Intermediate
Barbell
Plan Details
The 6 week shred workout routine by rajichani is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine include supersets those exercises where rest time is 0 they are superset with next exercise
Routine detail
Day 1
upper body
Est. 94 min
11 exercises
Push-Up
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 21 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 2
lower body
Est. 84 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Day 3
chest + abs
Est. 76 min
11 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 15 Reps
Cable Lower Chest Raise
2 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Day 4
bicep tricep & shoulders
Est. 80 min
11 exercises
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Military Press
5 Sets x 6 Reps
Barbell Curl
4 Sets x 15 Reps
EZ Bar Incline Tricep Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 15 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Day 5
legs & back
Est. 63 min
11 exercises
Barbell Lunge
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Pull-Up
1 Set
Jump Squat
3 Sets x 30 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
1 Set
Day 6
cardio
Est. 28 min
2 exercises
Walking
1 Set
Running
1 Set
