Stoppani Shred Week 1
General
Intermediate
Machine strength
Plan Details
The Stoppani Shred Week 1 routine by swgilmer is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Day 3 Back/Trap/Bi
Est. 78 min
10 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Any
Day 6 Back, Traps, Biceps
Est. 66 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
Barbell Behind the Back Shrug
4 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 15 Reps
Any
Freestyle
Est. 63 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Flat Bench Fly
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Any
Day 5 Shoulders, Legs, Calves
Est. 59 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Any
Day 2 Shoulder/Legs/Calves
Est. 70 min
9 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Press
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Any
Day 1 Chest/Tri/Ab
Est. 63 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Any
Day 4 Chest/Triceps/Abs
Est. 82 min
10 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 10 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
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
