Strength and shred
General
Intermediate
Machine strength
Plan Details
The Strength and shred routine by willpearce is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
a routine to build strength and cut down extra fat
Routine detail
Mon
Chest and Abs
Est. 89 min
9 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Decline Bench Weighted Twist
5 Sets x 15 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Tue
Back and Abs
Est. 93 min
9 exercises
Barbell Deadlift
5 Sets x 12 Reps
Cable Rope Lat Pulldown
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Pull-Up
5 Sets x 12 Reps
Decline Crunch
5 Sets x 15 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Machine Ab Crunch
5 Sets x 15 Reps
Wed
Legs and Cardio
Est. 90 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Arms and Abs
Est. 110 min
12 exercises
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Preacher Curl (Hammer)
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Decline Bench Ab Reach
5 Sets x 15 Reps
Dumbbell Side Bend
5 Sets x 12 Reps
Fri
Shoulders and Cardio
Est. 98 min
6 exercises
Barbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Smith Machine Shrug
5 Sets x 12 Reps
Smith Machine Upright Row
5 Sets x 12 Reps
Dumbbell Alternating Front Raise
5 Sets x 12 Reps
Stationary Bike
1 Set
Sat
Chest and Back
Est. 107 min
10 exercises
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Decline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Sun
Arms and Abs
Est. 114 min
12 exercises
Barbell Curl
5 Sets x 10 Reps
Cable One-Arm High Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 10 Reps
EZ Bar Incline Tricep Extension
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Barbell Press Sit-Up
5 Sets x 10 Reps
Parallel Bar Hip Flexion
5 Sets x 10 Reps
Forearm Plank with Hip Abduction
5 Sets x 10 Reps
Abdominal Pendulum
5 Sets x 10 Reps
