Bjermeland Simplyshredded 2018
Cutting
Advanced
Machine strength
Plan Details
The Bjermeland Simplyshredded 2018 routine by anbjer is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Arms
Est. 128 min
13 exercises
Treadmill Running
1 Set
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Decline Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Weighted Bench Dip
4 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Tue
Back
Est. 75 min
7 exercises
Treadmill Running
1 Set
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Wed
Chest
Est. 93 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Thu
Legs
Est. 79 min
8 exercises
Treadmill Running
1 Set
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 12 Reps
Weight Plate Rotation
4 Sets x 12 Reps
Fri
shoulders
Est. 83 min
8 exercises
Treadmill Running
1 Set
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Rear Military Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
