V Shred
Cutting
Intermediate
Dumbbell
Plan Details
The V Shred routine by layne.hedrick is a 28 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest, Back & HIIT
7 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 2
Legs, Shoulders & Abs
10 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Shoulder Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Reverse Lunge
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Abdominal Hip Roll
4 Sets x 15 Reps
Side Plank
4 Sets x 15 Reps
Day 3
Biceps & Triceps
7 exercises
EZ Bar Curl
5 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Incline Hammer Curl
5 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 4
Rest Day
0 exercises
This day is empty
Day 5
Back, Chest & HIIT
7 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 6
Shoulders, Legs & Abs
10 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Shoulder Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Reverse Lunge
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Abdominal Hip Roll
4 Sets x 15 Reps
Side Plank
4 Sets x 15 Reps
Day 7
Triceps & Biceps
7 exercises
EZ Bar Curl
5 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Incline Hammer Curl
5 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 8
Chest, Back & HIIT
7 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 9
Legs, Shoulders & Abs
10 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Shoulder Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Reverse Lunge
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Abdominal Hip Roll
4 Sets x 15 Reps
Side Plank
4 Sets x 15 Reps
Day 10
Biceps & Triceps
7 exercises
EZ Bar Curl
5 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Incline Hammer Curl
5 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 11
Rest Day
0 exercises
This day is empty
Day 12
Back, Chest & HIIT
7 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 13
Shoulders, Legs & Abs
10 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Shoulder Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Reverse Lunge
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Abdominal Hip Roll
4 Sets x 15 Reps
Side Plank
4 Sets x 15 Reps
Day 14
Triceps & Biceps
7 exercises
EZ Bar Curl
5 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Incline Hammer Curl
5 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 15
Chest, Back & HIIT
7 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 16
Legs, Shoulders & Abs
10 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Shoulder Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Reverse Lunge
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Abdominal Hip Roll
4 Sets x 15 Reps
Side Plank
4 Sets x 15 Reps
Day 17
Biceps & Triceps
7 exercises
EZ Bar Curl
5 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Incline Hammer Curl
5 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 18
Rest Day
0 exercises
This day is empty
Day 19
Back, Chest & HIIT
7 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 20
Shoulders, Legs & Abs
10 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Shoulder Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Reverse Lunge
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Abdominal Hip Roll
4 Sets x 15 Reps
Side Plank
4 Sets x 15 Reps
Day 21
Triceps & Biceps
7 exercises
EZ Bar Curl
5 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Incline Hammer Curl
5 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 22
Chest, Back & HIIT
7 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 23
Legs, Shoulders & Abs
10 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Shoulder Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Reverse Lunge
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Abdominal Hip Roll
4 Sets x 15 Reps
Side Plank
4 Sets x 15 Reps
Day 24
Biceps & Triceps
7 exercises
EZ Bar Curl
5 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Incline Hammer Curl
5 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 25
Rest Day
0 exercises
This day is empty
Day 26
Back, Chest & HIIT
7 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Stationary Bike
12 Sets
Day 27
Shoulders, Legs & Abs
10 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Shoulder Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Reverse Lunge
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Abdominal Hip Roll
4 Sets x 15 Reps
Side Plank
4 Sets x 15 Reps
Day 28
Triceps & Biceps
7 exercises
EZ Bar Curl
5 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Incline Hammer Curl
5 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 15 Reps
Stationary Bike
12 Sets
