Shreding Training
General
Advanced
Machine strength
Plan Details
The Shreding Training routine by fischo is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
High Intensity Training - Shreding Training
Routine detail
Day 1
Chest & Biceps 1
Est. 166 min
14 exercises
Barbell Bench Press
6 Sets x 20 Reps
Smith Machine Bench Press
6 Sets x 20 Reps
Machine Fly
6 Sets x 15 Reps
Dumbbell Incline Bench Press
6 Sets x 15 Reps
Smith Machine Incline Bench Press
6 Sets x 10 Reps
Leverage Decline Chest Press
6 Sets x 12 Reps
Cable Incline Fly
4 Sets x 15 Reps
Barbell Curl Against an Incline
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Decline Smith Crunch
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Day 2
Back 1
Est. 100 min
10 exercises
Pull-Up
6 Sets x 10 Reps
Cable T bar pull down
6 Sets x 8 Reps
Smith Machine Bent-Over Row
6 Sets x 8 Reps
Cable Pullover One Arm Standing
6 Sets x 10 Reps
Cable Seated Row
6 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
6 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Day 3
Shoulders & Triceps 1
Est. 125 min
13 exercises
Dumbbell Seated Shoulder Press
6 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
6 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Oblique Crunch
3 Sets x 12 Reps
Dumbbell Seated Front Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Stahovanie kladky nadhmat
4 Sets x 10 Reps
Dip
6 Sets x 10 Reps
Cable Tricep Kickback
6 Sets x 10 Reps
Smith Machine Shrug
6 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Day 4
Legs 1
Est. 71 min
8 exercises
Smith Machine Squat with Narrow Stance
4 Sets x 10 Reps
Machine Leg Extension
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Cable Laying Leg Curl (hamstrings)
4 Sets x 10 Reps
Calf Machine
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Day 5
Chest & Biceps 2
Est. 127 min
11 exercises
Barbell Bench Press
6 Sets x 20 Reps
Smith Machine Incline Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 15 Reps
Smith Machine Decline Bench Press
6 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Machine Fly
6 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Cross Body Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
stroj v sede
4 Sets x 10 Reps
Day 6
Back 2
Est. 108 min
11 exercises
Pull-Up
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Smith Machine Bent-Over Row (Reverse Grip)
6 Sets x 8 Reps
Cable Pullover One Arm Standing
6 Sets x 10 Reps
Leverage Iso Row one arm
4 Sets x 10 Reps
Cable Seated Row
6 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Seated Machine Row One Arm
4 Sets x 10 Reps
Back Hyperextension
6 Sets x 10 Reps
Decline Smith Crunch
4 Sets x 10 Reps
Cable crunch on Bosu
4 Sets x 10 Reps
Day 7
Shoulders & Triceps 2
Est. 112 min
11 exercises
Smith Machine Shoulder Press
6 Sets x 10 Reps
Cable Reverse Fly
6 Sets x 10 Reps
Machine Deltoid Raise
6 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
8 Sets x 10 Reps
Stahovanie kladky nadhmat
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Shrug
4 Sets x 10 Reps
Decline Reverse Crunch
4 Sets x 10 Reps
Day 8
Legs 2
Est. 102 min
11 exercises
Machine Leg Press (Narrow Stance)
6 Sets x 15 Reps
Machine Leg Extension
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Cable Laying Leg Curl (hamstrings)
4 Sets x 10 Reps
Calf Machine
4 Sets x 10 Reps
Smith Machine Toe Raise
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
