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Apr 4th 2023

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30 Day Shred. Guaranteed results!

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5 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!

Monday
Tuesday
Wednesday
Thursday
Friday

Chest and Triceps 13 exercises, 0 min

Cable Internal Rotation	3x15 reps	rest: 30s
Cable External Rotation	3x15 reps	rest: 30s
Push-Up	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x15 reps	rest: 30s
Dip	4x12 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
Treadmill Running	3x8 reps	rest: 60s

Legs 11 exercises, 0 min

Indoor Cycling	1x15 reps	rest: 30s
Hip Flexor Stretch	3x15 reps	rest: 30s
Bodyweight Squat	3x25 reps • 60s	rest: 30s
Bodyweight Side Lunge	3x15 reps	rest: 30s
Barbell Squat	3x15 reps • 60s	rest: 30s
Dumbbell Lunge	3x15 reps • 60s	rest: 30s
Machine Leg Press	3x15 reps • 60s	rest: 30s
Machine Leg Curl (Prone)	3x15 reps • 60s	rest: 30s
Dumbbell Stiff-Leg Deadlift	3x15 reps	rest: 30s
Single-Leg Calf Raise	3x15 reps • 60s	rest: 30s
Elliptical Training	1x15 reps • 60s	rest: 30s

Core Strength 10 exercises, 0 min

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

Back and Biceps 9 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 30s
Cable Seated Row	3x15 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	3x15 reps	rest: 30s
	4x12 reps	rest: 60s
Barbell Curl	4x15 reps	rest: 30s
Barbell Curl (Close Grip)	3x15 reps	rest: 30s
Dumbbell Inner Bicep Curl	3x15 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 30s
Elliptical Training	1x1 reps	rest: 60s

Shoulders and Forearms 12 exercises, 0 min

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
Dumbbell Shoulder Shrug	3x15 reps	rest: 30s