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Sep 19th 2022

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Shannon’s Shred Program

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Cardio 1 exercises, 0 min

1x8 reps • 3600s

rest: 0s

Chest & Biceps 8 exercises, 0 min

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Leverage Incline Chest Press	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
EZ Bar Close Grip Curl	4x10 reps	rest: 60s
Push-Up	4x8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	4x10 reps	rest: 60s

Legs & Abs 9 exercises, 0 min

Barbell Squat	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Barbell Bulgarian Split Squat	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s
Leg Raise	4x10 reps	rest: 60s
Weight Plate Russian Twist	4x10 reps	rest: 60s

Shoulders & Triceps 7 exercises, 0 min

Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Seated Bent-Over One-Arm Tricep Extension	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s

Full Upper Body 11 exercises, 0 min

Pull-Up	4x10 reps	rest: 60s
Barbell Upright Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Cable One-Arm Lateral Raise	4x10 reps	rest: 60s
Machine Shoulder Press	4x10 reps	rest: 60s
Leverage Machine High Row	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s

Full Lower Body 12 exercises, 0 min

Barbell Hip Thrust	4x10 reps	rest: 60s
Leg Raise	4x10 reps	rest: 60s
Barbell Squat	4x10 reps	rest: 60s
Sit-Up	4x10 reps	rest: 60s
Jump Squat	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Bodyweight Calf Raise	4x10 reps	rest: 60s
Barbell Bulgarian Split Squat	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s
Kettlebell Goblet Squat	4x10 reps	rest: 60s