Summer shredding
General
Intermediate
Machine strength
Plan Details
The Summer shredding routine by atpham33 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pull A
Est. 96 min
12 exercises
Machine Assisted Pull-Up
3 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 99 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Tue
Push A
Est. 61 min
11 exercises
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 6 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Wed
Legs A
Est. 54 min
7 exercises
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Thu
Pull B
Est. 64 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 15 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Leverage Machine Shrug
4 Sets x 15 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Fri
Push B
Est. 67 min
9 exercises
Cable Cross-Over
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Sat
Legs B
Est. 57 min
7 exercises
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15 Reps
Any
Abs
Est. 36 min
4 exercises
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Decline Bench Leg Raise
5 Sets x 15 Reps
Stability Ball Crunch
5 Sets x 15 Reps
Any
Cardio
Est. 32 min
1 exercise
Walking
1 Set
