Jim Stoppani's Shortcut to Shred Day 1-20
Cutting
Intermediate
Machine strength
Plan Details
The Jim Stoppani's Shortcut to Shred Day 1-20 routine by Mrbradg is a 30 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Get ready to burn fat, build muscle, boost strength, and get absolutely shredded in only six weeks. Get ready to achieve the best shape of your life. Get ready for Shortcut to Shred.
Routine detail
Day 1
Chest Triceps Abs
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 11 Reps
Dumbbell Incline Bench Press
3 Sets x 11 Reps
Smith Machine Decline Bench Press
3 Sets x 11 Reps
Dip
4 Sets x 11 Reps
Barbell Bench Press (Close Grip)
4 Sets x 11 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 11 Reps
Smith Machine Hip Thrust
3 Sets x 11 Reps
Day 2
Shoulders Legs Calves
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 11 Reps
Dumbbell Alternating Press
3 Sets x 11 Reps
Smith Machine One Arm Upright Row
3 Sets x 11 Reps
Barbell Squat
4 Sets x 11 Reps
Barbell Deadlift
3 Sets x 11 Reps
Bodyweight Walking Lunge
3 Sets x 11 Reps
Barbell Standing Calf Raise
3 Sets x 11 Reps
Barbell Seated Calf Raise
3 Sets x 11 Reps
Day 3
Back Traps Biceps
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 11 Reps
Dumbbell Bent-Over Row
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 11 Reps
Barbell Shrug
4 Sets x 11 Reps
Barbell Curl
3 Sets x 11 Reps
Barbell Preacher Curl
3 Sets x 11 Reps
Reverse Barbell Curl
3 Sets x 11 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 11 Reps
Day 4
Chest Triceps Abs
Est. 0 min
8 exercises
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Lying Tricep Extension
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Cable One-Arm Side Bend
3 Sets x 15 Reps
Day 5
Shoulders Legs Calves
Est. 0 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Overhead Front Raise
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Barbell Clean Deadlift
3 Sets
Day 6
Back Traps Biceps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Smith Machine Behind Back Shrug
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 15 Reps
Rope Cable Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Day 8
Chest Triceps Abs
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Smith Machine Hip Thrust
3 Sets x 8 Reps
Day 9
Shoulders Legs Calves
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Smith Machine One Arm Upright Row
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Day 10
Back Traps Biceps
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Reverse Barbell Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 11
Chest Triceps Abs
Est. 0 min
8 exercises
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Cable Lying Tricep Extension
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Cable One-Arm Side Bend
3 Sets x 20 Reps
Day 12
Shoulders Legs Calves
Est. 0 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Overhead Front Raise
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets
Day 13
Back Traps Biceps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Smith Machine Behind Back Shrug
4 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 20 Reps
Rope Cable Curl
3 Sets x 20 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 20 Reps
Day 15
Chest Triceps Abs
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Smith Machine Decline Bench Press
3 Sets x 5 Reps
Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Smith Machine Hip Thrust
3 Sets x 6 Reps
Day 16
Shoulders Legs Calves
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Alternating Press
3 Sets x 5 Reps
Smith Machine One Arm Upright Row
3 Sets x 5 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Bodyweight Lunge
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Barbell Seated Calf Raise
3 Sets x 6 Reps
Day 17
Back Traps Biceps
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Reverse Barbell Curl
3 Sets x 5 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 5 Reps
Day 18
Chest Triceps Abs
Est. 0 min
8 exercises
Dumbbell Incline Fly
3 Sets x 30 Reps
Dumbbell Fly
3 Sets x 30 Reps
Cable Cross-Over
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Dumbbell Tricep Extension
3 Sets x 30 Reps
Cable Lying Tricep Extension
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Cable One-Arm Side Bend
3 Sets x 30 Reps
Day 19
Shoulders Legs Calves
Est. 0 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 30 Reps
Barbell Overhead Front Raise
3 Sets x 30 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 30 Reps
Machine Leg Extension
4 Sets x 30 Reps
Machine Seated Leg Curl
4 Sets x 30 Reps
Barbell Seated Calf Raise
3 Sets x 30 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Machine Leg Extension
3 Sets
Machine Seated Leg Curl
3 Sets
Day 20
Back Traps Biceps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 30 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Smith Machine Behind Back Shrug
4 Sets x 30 Reps
Dumbbell Incline Curl
3 Sets x 30 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 30 Reps
Rope Cable Curl
3 Sets x 30 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 30 Reps
Day 22
Chest Triceps Abs
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 11 Reps
Dumbbell Incline Bench Press
3 Sets x 11 Reps
Dumbbell Decline Press
3 Sets x 11 Reps
Dip
4 Sets x 11 Reps
Barbell Bench Press (Close Grip)
4 Sets x 11 Reps
Smith Machine Hip Thrust
3 Sets x 11 Reps
Hanging Leg Raise
3 Sets x 11 Reps
Day 23
Shoulders Legs Calves
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 11 Reps
Dumbbell Seated Shoulder Press
3 Sets x 11 Reps
Dumbbell Upright Row
3 Sets x 11 Reps
Barbell Squat
4 Sets x 11 Reps
Barbell Deadlift
3 Sets x 11 Reps
Machine Leg Press
3 Sets x 11 Reps
Barbell Standing Calf Raise
3 Sets x 11 Reps
Barbell Seated Calf Raise
3 Sets x 11 Reps
Day 24
Back Traps Biceps
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 11 Reps
Dumbbell Incline Bench Row
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 11 Reps
Barbell Shrug
4 Sets x 11 Reps
Barbell Curl
3 Sets x 11 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 11 Reps
Reverse Barbell Curl
3 Sets x 11 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 11 Reps
Day 25
Chest Triceps Abs
Est. 0 min
8 exercises
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Lying Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Day 26
Shoulders Legs Calves
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 27
Back Traps Biceps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Straight Arm Pushdown - Rope
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
EZ-Bar Cable Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 29
Chest Triceps Abs
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Smith Machine Hip Thrust
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 30
Shoulders Legs Calves
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Day 31
Back Traps Biceps
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Reverse Barbell Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Day 32
Chest Triceps Abs
Est. 0 min
8 exercises
Cable Lower Chest Raise
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cable Lying Tricep Extension
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Day 33
Shoulders Legs Calves
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Day 34
Back Traps Biceps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 20 Reps
Straight Arm Pushdown - Rope
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
EZ-Bar Cable Curl
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 20 Reps
