mrmagoo2

Nov 17th 2017

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Shortcut to Shred: Week 3

DOWNLOADS/VIEWS: 56/857

RATING: 6 (FROM 2 JEFIT MEMBERS)

5 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1: Chest, tricep, abs 7 exercises, 40 mins

Barbell Bench Press	3x5 reps	rest: 60s
Dumbbell Incline Bench Press	3x5 reps	rest: 60s
Dumbbell Decline Press	3x5 reps	rest: 60s
Dip	3x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 60s
Cable Kneeling Crunch	3x5 reps	rest: 60s
Bench Hip Thrust	3x5 reps	rest: 60s

Workout 2: Shoulders, legs, calves 8 exercises, 46 mins

Barbell Shoulder Press	3x5 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x5 reps	rest: 60s
Dumbbell One-Arm Upright Row	3x5 reps	rest: 60s
Barbell Squat	3x5 reps	rest: 60s
Barbell Deadlift	3x5 reps	rest: 60s
Dumbbell Walking Lunge	3x5 reps	rest: 60s
Dumbbell Calf Raise	3x5 reps	rest: 60s
Dumbbell Seated Calf Raise	3x5 reps	rest: 60s

Workout 3: Back, traps, Biceps 8 exercises, 45 mins

Barbell Bent-Over Row	3x5 reps	rest: 60s
Dumbbell Bent-Over Row	3x5 reps	rest: 60s
Cable Seated Row to Neck	3x5 reps	rest: 60s
Barbell Shrug	3x5 reps	rest: 60s
Barbell Curl	3x5 reps	rest: 60s
EZ Bar Preacher Curl (Reverse Grip)	3x5 reps	rest: 60s
Barbell Reverse Curl	3x5 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x5 reps	rest: 60s

Workout 4: Chest, triceps, abs 8 exercises, 1 hr 17 mins

Dumbbell Incline Fly	3x21 reps	rest: 60s
Dumbbell Fly	3x21 reps	rest: 60s
Cable Straight Arm Crossover	3x21 reps	rest: 60s
Cable Shoulder Extension	3x21 reps	rest: 60s
Dumbbell Tricep Extension	3x21 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x21 reps	rest: 60s
Rotational Crunch	3x21 reps	rest: 60s
Cable Oblique Crunch	3x21 reps	rest: 60s

Workout 5: Shoulders, legs, calves 7 exercises, 1 hr 4 mins

Dumbbell Lateral Raise	3x21 reps	rest: 60s
Barbell Front Raise	3x21 reps	rest: 60s
Dumbbell One-Arm Lateral Raise (Prone)	3x21 reps	rest: 60s
Machine Leg Extension	3x21 reps	rest: 60s
Machine Seated Leg Curl	3x21 reps	rest: 60s
Machine Seated Calf Raise	3x21 reps	rest: 60s
Donkey Calf Raise	3x21 reps	rest: 60s

Workout 6: Back, traps, biceps 8 exercises, 1 hr 16 mins

Cable Lat Pulldown (Wide Grip)	3x21 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x21 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x21 reps	rest: 60s
Barbell Behind the Back Shrug	3x21 reps	rest: 60s
Dumbbell Incline Curl	3x21 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	3x21 reps	rest: 60s
Cable Rope Hammer Curl	3x21 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x21 reps	rest: 60s