swgilmer

Aug 27th 2018

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Stoppani Shred Week 4

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 Chest/Tri/Ab 7 exercises, 54 mins

Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Smith Machine Decline Bench Press	3x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s

Day 2 Shoulder/Legs/Calves 8 exercises, 1 hr 12 mins

Barbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x10 reps	rest: 60s
Dumbbell Upright Row	5x10 reps	rest: 60s
Barbell Squat	4x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Dumbbell Step-Up	5x10 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Dumbbell Seated Calf Raise	3x10 reps	rest: 60s

Day 3 Back/Trap/Bi 8 exercises, 58 mins

Barbell Bent-Over Row	4x10 reps	rest: 60s
Dumbbell Incline Bench Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Barbell Concentration Curl (Close Grip)	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x10 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s

Day 4 Chest/Triceps/Abs 8 exercises, 1 hr 5 mins

Cable Lower Chest Raise	4x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 60s
Cable Lying Tricep Extension	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Cross Body Crunch	3x15 reps	rest: 60s
Cable Wood Chop	3x15 reps	rest: 60s

Day 5 Shoulders, Legs, Calves 7 exercises, 59 mins

Dumbbell Lateral Raise	3x15 reps	rest: 60s
Cable Front Raise	3x15 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x15 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s
Machine Seated Leg Curl	4x15 reps	rest: 60s
Dumbbell Seated Calf Raise	3x15 reps	rest: 60s
Donkey Calf Raise	3x15 reps	rest: 60s

Day 6 Back, Traps, Biceps 8 exercises, 1 hr 5 mins

Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	4x15 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x15 reps	rest: 60s
Dumbbell Hammer Curl	3x15 reps	rest: 60s
Dumbbell Incline Curl	3x15 reps	rest: 60s
Dumbbell Seated Wrist Curl (Palms Down)	3x15 reps	rest: 60s