Shortcut to Shred Week 3
Cutting
Intermediate
Machine strength
Plan Details
The Shortcut to Shred Week 3 routine by ernesto.clemente is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest, Triceps, Abs (Multi-Joint)
Est. 64 min
7 exercises
Barbell Bench Press
8 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Barbell Decline Bench Press
6 Sets x 10 Reps
Dip
8 Sets x 10 Reps
Barbell Bench Press (Close Grip)
8 Sets x 10 Reps
Machine Ab Crunch
6 Sets x 10 Reps
Leg Raise with Hip Thrust
6 Sets x 10 Reps
Day 2
Shoulder, Legs, Calves (Multi-Joint)
Est. 68 min
8 exercises
Barbell Shoulder Press
8 Sets x 10 Reps
Dumbbell Seated Shoulder Press
6 Sets x 10 Reps
Dumbbell Upright Row
6 Sets x 10 Reps
Barbell Squat
8 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 10 Reps
Bodyweight Walking Lunge
6 Sets x 10 Reps
Machine Calf Raise
6 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 10 Reps
Day 3
Back, Traps, Biceps (Multi-Joint)
Est. 66 min
8 exercises
Barbell Bent-Over Row
8 Sets x 10 Reps
Dumbbell Bent-Over Row
6 Sets x 10 Reps
Cable Seated Row
6 Sets x 10 Reps
Barbell Shrug
8 Sets x 10 Reps
Barbell Curl
6 Sets x 10 Reps
Barbell Preacher Curl
6 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
6 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
6 Sets x 10 Reps
Day 4
Chest, Triceps, Abs (Single Joint)
Est. 81 min
8 exercises
Dumbbell Incline Fly
6 Sets x 15 Reps
Dumbbell Fly
6 Sets x 15 Reps
Cable Cross-Over
6 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 15 Reps
Dumbbell Tricep Extension
6 Sets x 15 Reps
Barbell Tricep Extension
6 Sets x 15 Reps
Crunch
6 Sets x 15 Reps
Cable Oblique Crunch
6 Sets x 15 Reps
Day 5
Shoulders, Legs, Calves
Est. 70 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 25 Reps
Barbell Front Raise
3 Sets x 25 Reps
Machine Reverse Fly
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 25 Reps
Machine Leg Curl (Prone)
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Machine Calf Press
3 Sets x 25 Reps
Day 6
Back, Traps, Biceps
Est. 55 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
