TK shred
Cutting
Intermediate
Machine strength
Plan Details
The TK shred routine by TylerKSullivan is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Mix of my favorite pump and focus workouts that worked for me over the years.
Routine detail
Day 1
Chest and back
Est. 0 min
10 exercises
Machine Fly
4 Sets x 15 Reps
Barbell Bench Press
5 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Push-Up (Wide Hand)
5 Sets x 20 Reps
Pull-Up
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 2
Quad/Deadlift
Est. 0 min
7 exercises
Quadricep Stretch
3 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Bodyweight Walking Lunge
4 Sets x 10 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Barbell Deadlift
5 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
Arm Destruction
Est. 0 min
8 exercises
Cable Tricep Pushdown (Rope)
10 Sets x 12 Reps
Cable Rope Hammer Curl
10 Sets x 12 Reps
Dip
5 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Cable Tricep Extension
4 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 20 Reps
Treadmill Running
1 Set
Day 4
Hamstring/DL Stretch
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 20 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Treadmill Running
1 Set
Day 5
Shoulders/accessory
Est. 0 min
9 exercises
Barbell Shoulder Press
10 Sets x 10 Reps
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
Dumbbell Shoulder Raise
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 25 Reps
Dip
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Treadmill Running
1 Set
Day 6
New Workout
Est. 0 min
1 exercise
Walking
1 Set
Day 7
New Workout
Est. 0 min
1 exercise
Walking
1 Set
