Shred routine
General
Intermediate
Machine strength
Plan Details
The Shred routine routine by Anass.BOUNHAR is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a powerlifting routine for those who are competing/training for a powerlifting competition or for those who are looking to increase their strength. Powerlifting is based upon straight power of an individual and this routine is purely for strength gains. With this routine you will be training in a 4 day split with the 1st day on, 2nd day rest, 3rd day on, 4th day rest, 5th and 6th days on and then 7th day rest. While performing this workout you will start with a weight that you are able to manage on your first set for 8 to 10 reps and as you increase the amount of sets that you will perform, you will be increasing the weight until you are able to perform 4-6 reps per the last 2 sets.
Routine detail
Mon
MMA
Est. 12 min
1 exercise
Boxing
1 Set
Tue
Chest,Shoulders and Abdos
Est. 106 min
14 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Plank
4 Sets
Parallel Bar Hip Raise
4 Sets x 15 Reps
Parallel Bar Hip Flexion
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Wed
MMA
Est. 12 min
1 exercise
Boxing
1 Set
Thu
Back,Shoulders and Abdos
Est. 63 min
9 exercises
Pulldown front
4 Sets x 15 Reps
Pulldown back
4 Sets x 15 Reps
Barbell Pullover
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Plank
4 Sets
Fri
MMA
Est. 12 min
1 exercise
Boxing
1 Set
Sat
Legs,Biceps,Triceps and Abdos
Est. 96 min
14 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Parallel Bar Hip Flexion
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Plank
4 Sets
Sun
Resting
Est. 0 min
0 exercises
This day is empty
