qbn5150

Dec 24th 2017

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30 Day Shred. Guaranteed results!

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6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed to build muscle definition and increase strength and flexibility while cutting body fat. Cardiovascular exercise in this routine is designed for people who need low-impact/high output cardio.

This routine has more reps per set so that you can focus on lifting lighter weight to increase your muscle endurance and definition without bulking up.

An extra day is added for use as a make-up day if you miss one. Simply complete a make-up workout and get back in the groove!

Guaranteed results in 30 days!

Chest and Triceps 11 exercises, 2 hrs 35 mins

Barbell Bench Press	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Dumbbell Deep Push-Up	4x12 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 60s

Back and Biceps 12 exercises, 2 hrs 39 mins

Chin-Up	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Machine Vertical Row (Close Grip)	4x12 reps	rest: 60s
Dumbbell Concentration Curl	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Machine Lat Pulldown	4x12 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Dumbbell Preacher Curl	4x12 reps	rest: 60s
	1x1 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 60s

Legs 10 exercises, 2 hrs 28 mins

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Lunge	4x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Single-Leg Calf Raise	4x24 reps	rest: 60s
Machine Seated Calf Raise	4x24 reps	rest: 60s
Dumbbell Calf Raise	4x24 reps	rest: 60s
Bridge	4x1 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 60s

Core Strength 11 exercises, 2 hrs 13 mins

Decline Crunch	4x12 reps	rest: 30s
Plank	4x1 reps	rest: 60s
	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Side Bridge	4x1 reps	rest: 60s
Dumbbell Side Bend	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Stability Ball Back Extension	4x12 reps	rest: 60s
Stability Ball Back Stretch	3x1 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 60s

Shoulders and Forearms 12 exercises, 2 hrs 34 mins

Dumbbell Upright Row	4x12 reps	rest: 60s
Dumbbell Alternating Front Raise	4x12 reps	rest: 60s
Barbell Shoulder Press	4x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Weight Plate Pinch	4x1 reps	rest: 60s
Dumbbell Alternating Reverse Curl	4x12 reps	rest: 60s
Wrist Roller	4x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	4x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	4x12 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 60s
	4x8 reps	rest: 20s

Cardio 7 exercises, 1 hr 47 mins

Cable Kneeling Crunch	4x8 reps	rest: 20s
Decline Crunch	4x8 reps	rest: 20s
Machine Seated Calf Raise	4x8 reps	rest: 20s
Barbell Kneeling Wrist Curl (Palms Down)	4x8 reps	rest: 20s
Cable Wrist Curl	4x8 reps	rest: 20s
Walking	4x8 reps	rest: 20s
Elliptical Training	1x1 reps	rest: 60s

Flexibility 16 exercises, 3 hrs 0 min

Band Hamstring Stretch	4x12 reps	rest: 60s
Hamstring Stretch	4x12 reps	rest: 60s
Kneeling Forearm Stretch	4x12 reps	rest: 60s
Standing Trunk Rotation	4x12 reps	rest: 60s
Bench Quad Stretch (Supine)	4x12 reps	rest: 60s
Peroneal Stretch	4x12 reps	rest: 60s
Quadricep Stretch	4x12 reps	rest: 60s
Runner's Stretch	4x12 reps	rest: 60s
Seated Floor Hamstring Stretch	4x12 reps	rest: 60s
Shoulder Stretch	4x12 reps	rest: 60s
Back Stretch	4x12 reps	rest: 60s
Tricep Stretch	4x12 reps	rest: 60s
Upper Back Stretch	4x12 reps	rest: 60s
Wide Leg Stretch	4x12 reps	rest: 60s
World's Greatest Stretch	4x12 reps	rest: 60s
Yoga	1x0 reps	rest: 60s

Make Up Full Body Day 11 exercises, 2 hrs 30 mins

Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x12 reps	rest: 60s
Machine Seated Row	4x12 reps	rest: 60s
	4x12 reps	rest: 30s
Calf Press On Leg Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Wrist Roller	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Dumbbell Lunge	4x12 reps	rest: 30s
Elliptical Training	1x1 reps	rest: 60s