psanchez4488

Apr 22nd 2018

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shortcut 2 shred phase 1 week 3

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5 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

workout 1 8 exercises, 56 mins

Barbell Bench Press	4x5 reps	rest: 60s
Dumbbell Incline Bench Press	3x5 reps	rest: 60s
Smith Machine Decline Bench Press	3x5 reps	rest: 60s
Dip	4x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x5 reps	rest: 60s
Cable Wood Chop	3x11 reps	rest: 60s
Cable Kneeling Crunch	3x11 reps	rest: 60s
Cable Upward Chop	3x11 reps	rest: 60s

workout 2 8 exercises, 52 mins

Barbell Shoulder Press	4x5 reps	rest: 60s
Dumbbell One-Arm Arnold Press	3x5 reps	rest: 60s
Smith Machine Upright Row	3x5 reps	rest: 60s
Barbell Deep Squat	4x5 reps	rest: 60s
Barbell Clean Deadlift	3x5 reps	rest: 60s
Dumbbell Lunge	3x5 reps	rest: 60s
Machine Calf Raise	3x11 reps	rest: 60s
Machine Seated Calf Raise	3x11 reps	rest: 60s

workout 3 9 exercises, 55 mins

Barbell Bent-Over Row	4x5 reps	rest: 60s
Dumbbell Bent-Over Row	3x5 reps	rest: 60s
Cable Seated Row	3x5 reps	rest: 60s
Barbell Shrug	4x5 reps	rest: 60s
Barbell Curl	3x5 reps	rest: 60s
Preacher Curl Machine	3x5 reps	rest: 60s
Machine Bicep Curl (Reverse Grip)	3x5 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x11 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x11 reps	rest: 60s

workout 4 8 exercises, 1 hr 27 mins

Dumbbell Incline Fly	3x30 reps	rest: 60s
Dumbbell Fly	3x30 reps	rest: 60s
Cable Mid Chest Crossover	3x30 reps	rest: 60s
Cable Shoulder Extension	3x30 reps	rest: 60s
Dumbbell Seated Tricep Press	3x30 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x30 reps	rest: 60s
Cable Upward Chop	3x11 reps	rest: 60s
Cable Wood Chop	3x11 reps	rest: 60s

workout 5 7 exercises, 1 hr 16 mins

Dumbbell Lateral Raise	3x30 reps	rest: 60s
Barbell Front Raise	3x30 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x30 reps	rest: 60s
Machine Leg Extension	4x30 reps	rest: 60s
Machine Seated Leg Curl	4x30 reps	rest: 60s
Machine Seated Calf Raise	3x11 reps	rest: 60s
Calf Press On Leg Press	3x11 reps	rest: 60s

workout 6 10 exercises, 1 hr 48 mins

Cable Lat Pulldown (Wide Grip)	3x30 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x30 reps	rest: 60s
Cable Shoulder Extension	3x30 reps	rest: 60s
Dumbbell Incline Curl	3x30 reps	rest: 60s
Cable Rope Hammer Curl	3x30 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	3x30 reps	rest: 60s
Barbell Behind the Back Shrug	4x30 reps	rest: 60s
Cable Upward Chop	3x11 reps	rest: 60s
Cable Wood Chop	3x11 reps	rest: 60s
Cable Kneeling Crunch	3x14 reps	rest: 60s