josh_malpas

Jan 6th 2019

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Shortcut to Shred Phase 1 Jim Stoppani

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5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

The 1st key to this routine is cardio acceleration. Inbetween each set and each exercise, instead of a rest period, perform any sort of cardio exercise (jog on the spot, skipping, knee raises, burpees etc.).

The 2nd key is that each muscle group is worked twice each week, with the first half of the week focussing on heavier weight and lower reps, and the second half of the week on lower weights and higher reps.

The 3rd key is that as you start a new week, the weights get heavier and reps decrease for the first half of the week, and the weights get lighter but the reps increase for the second half.

1st week days 1,2,3 = 11 Reps/days 3,5,6 = 15 Reps
2nd week days 1,2,3 = 8 Reps/days 3,5,6 = 20 Reps
3rd week days 1,2,3 = 5 Reps/days 3,5,6 = 30 Reps

1.1.1 Chest, Triceps, Abs (Multi-Joint) 7 exercises, 50 mins

Barbell Bench Press	4x11 reps	rest: 30s
Dumbbell Incline Bench Press	4x11 reps	rest: 30s
Smith Machine Decline Bench Press	4x11 reps	rest: 30s
Dip	4x11 reps	rest: 30s
Barbell Tricep Press (Close Grip)	4x11 reps	rest: 30s
Cable Kneeling Crunch	4x11 reps	rest: 30s
Bench Hip Thrust	4x11 reps	rest: 30s

1.1.2 Shoulders, Legs, Calves (Multi-Joint) 8 exercises, 57 mins

Barbell Shoulder Press	4x11 reps	rest: 45s
Dumbbell Alternating Arnold Press	3x11 reps	rest: 45s
Smith Machine Upright Row	3x11 reps	rest: 45s
Barbell Squat	4x11 reps	rest: 45s
Barbell Clean Deadlift	3x11 reps	rest: 45s
Dumbbell Walking Lunge	3x11 reps	rest: 45s
Machine Calf Raise	3x11 reps	rest: 45s
Machine Seated Calf Raise	3x11 reps	rest: 45s

1.1.3 Back, Traps, Biceps (Multi-Joint) 8 exercises, 54 mins

Barbell Bent-Over Row	4x11 reps	rest: 45s
Dumbbell Bent-Over Row	3x11 reps	rest: 45s
Cable Seated Row	3x11 reps	rest: 45s
Barbell Shrug	4x11 reps	rest: 45s
Barbell Curl	3x11 reps	rest: 45s
Barbell Preacher Curl	3x11 reps	rest: 45s
Barbell Reverse Curl	3x11 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	3x11 reps	rest: 45s

1.1.4 Chest, Triceps, Abs (Single Joint) 8 exercises, 58 mins

Dumbbell Incline Fly	3x15 reps	rest: 45s
Dumbbell Fly	3x15 reps	rest: 45s
Cable Cross-Over	3x15 reps	rest: 45s
Cable Shoulder Extension	3x15 reps	rest: 45s
Dumbbell Tricep Extension	3x15 reps	rest: 45s
Cable Lying Tricep Extension	3x15 reps	rest: 45s
Crunch	3x15 reps	rest: 45s
Cable Oblique Crunch	3x15 reps	rest: 45s

1.1.5 Shoulders, Legs, Calves 7 exercises, 53 mins

Dumbbell Lateral Raise	3x15 reps	rest: 45s
Barbell Front Raise	3x15 reps	rest: 45s
Dumbbell Bent-Over Raise	3x15 reps	rest: 45s
Machine Leg Extension	4x15 reps	rest: 45s
Machine Leg Curl (Prone)	4x15 reps	rest: 45s
Machine Seated Calf Raise	3x15 reps	rest: 45s
Calf Press On Leg Press	3x15 reps	rest: 45s

1.1.6 Back, Traps, Biceps 8 exercises, 1 hr 0 min

Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x15 reps	rest: 45s
Cable Shoulder Extension	3x15 reps	rest: 45s
Smith Machine Shrug	4x15 reps	rest: 45s
Dumbbell Incline Curl	3x15 reps	rest: 45s
Cable Bicep Curl (Supine Close Grip)	3x15 reps	rest: 45s
Cable Rope Hammer Curl	3x15 reps	rest: 45s
Dumbbell Wrist Curl (Palms Down)	3x15 reps	rest: 45s

1.2.1 Chest, Triceps, Abs (Multi-Joint) 7 exercises, 44 mins

Barbell Bench Press	4x8 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Smith Machine Decline Bench Press	3x8 reps	rest: 45s
Dip	4x8 reps	rest: 45s
Barbell Tricep Press (Close Grip)	4x8 reps	rest: 45s
Cable Kneeling Crunch	3x8 reps	rest: 45s
Bench Hip Thrust	3x8 reps	rest: 45s

1.2.2 Shoulders, Legs, Calves (Multi-Joint) 8 exercises, 50 mins

Barbell Shoulder Press	4x8 reps	rest: 45s
Dumbbell Alternating Arnold Press	3x8 reps	rest: 45s
Smith Machine Upright Row	3x8 reps	rest: 45s
Barbell Squat	4x8 reps	rest: 45s
Barbell Clean Deadlift	3x8 reps	rest: 45s
Dumbbell Walking Lunge	3x8 reps	rest: 45s
Machine Calf Raise	3x8 reps	rest: 45s
Machine Seated Calf Raise	3x8 reps	rest: 45s

1.2.3 Back, Traps, Biceps (Multi-Joint) 8 exercises, 47 mins

Barbell Bent-Over Row	4x8 reps	rest: 45s
Dumbbell Bent-Over Row	3x8 reps	rest: 45s
Cable Seated Row	3x8 reps	rest: 45s
Barbell Shrug	4x8 reps	rest: 45s
Barbell Curl	3x8 reps	rest: 45s
Barbell Preacher Curl	3x8 reps	rest: 45s
Barbell Reverse Curl	3x8 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 45s

1.2.4 Chest, Triceps, Abs (Single Joint) 9 exercises, 1 hr 54 mins

Dumbbell Incline Fly	3x20 reps	rest: 45s
Dumbbell Fly	3x20 reps	rest: 45s
Cable Cross-Over	3x20 reps	rest: 45s
Cable Shoulder Extension	3x20 reps	rest: 45s
Dumbbell Tricep Extension	3x20 reps	rest: 45s
Cable Lying Tricep Extension	3x20 reps	rest: 45s
Crunch	3x20 reps	rest: 45s
Cable Oblique Crunch	3x20 reps	rest: 45s
Step Machine	3x8 reps	rest: 45s

1.2.5 Shoulders, Legs, Calves 7 exercises, 1 hr 1 min

Dumbbell Lateral Raise	3x20 reps	rest: 45s
Barbell Front Raise	3x20 reps	rest: 45s
Dumbbell Bent-Over Raise	3x20 reps	rest: 45s
Machine Leg Extension	4x20 reps	rest: 45s
Machine Leg Curl (Prone)	4x20 reps	rest: 45s
Machine Seated Calf Raise	3x20 reps	rest: 45s
Calf Press On Leg Press	3x20 reps	rest: 45s

1.2.6 Back, Traps, Biceps 8 exercises, 1 hr 10 mins

Cable Lat Pulldown (Wide Grip)	3x20 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x20 reps	rest: 45s
Cable Shoulder Extension	3x20 reps	rest: 45s
Smith Machine Shrug	4x20 reps	rest: 45s
Dumbbell Incline Curl	3x20 reps	rest: 45s
Cable Bicep Curl (Supine Close Grip)	3x20 reps	rest: 45s
Cable Rope Hammer Curl	3x20 reps	rest: 45s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 45s

1.3.1 Chest, Triceps, Abs (Multi-Joint) 7 exercises, 48 mins

Barbell Bench Press	4x5 reps	rest: 45s
Dumbbell Incline Bench Press	3x5 reps	rest: 45s
Smith Machine Decline Bench Press	3x5 reps	rest: 45s
Dip	4x5 reps	rest: 45s
Barbell Tricep Press (Close Grip)	4x5 reps	rest: 45s
Cable Kneeling Crunch	3x5 reps	rest: 45s
Bench Hip Thrust	3x54 reps	rest: 45s

1.3.2 Shoulders, Legs, Calves (Multi-Joint) 8 exercises, 43 mins

Barbell Shoulder Press	4x5 reps	rest: 45s
Dumbbell Alternating Arnold Press	3x5 reps	rest: 45s
Smith Machine Upright Row	3x5 reps	rest: 45s
Barbell Squat	4x5 reps	rest: 45s
Barbell Clean Deadlift	3x5 reps	rest: 45s
Dumbbell Walking Lunge	3x5 reps	rest: 45s
Machine Calf Raise	3x5 reps	rest: 45s
Machine Seated Calf Raise	3x5 reps	rest: 45s

1.3.3 Back, Traps, Biceps (Multi-Joint) 8 exercises, 41 mins

Barbell Bent-Over Row	4x5 reps	rest: 45s
Dumbbell Bent-Over Row	3x5 reps	rest: 45s
Cable Seated Row	3x5 reps	rest: 45s
Barbell Shrug	4x5 reps	rest: 45s
Barbell Curl	3x5 reps	rest: 45s
Barbell Preacher Curl	3x5 reps	rest: 45s
Barbell Reverse Curl	3x5 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	3x5 reps	rest: 45s

1.3.4 Chest, Triceps, Abs (Single Joint) 8 exercises, 1 hr 26 mins

Dumbbell Incline Fly	3x30 reps	rest: 45s
Dumbbell Fly	3x30 reps	rest: 45s
Cable Cross-Over	3x30 reps	rest: 45s
Cable Shoulder Extension	3x30 reps	rest: 45s
Dumbbell Tricep Extension	3x30 reps	rest: 45s
Cable Lying Tricep Extension	3x30 reps	rest: 45s
Crunch	3x30 reps	rest: 45s
Cable Oblique Crunch	3x30 reps	rest: 45s

1.3.5 Shoulders, Legs, Calves 7 exercises, 1 hr 1 min

Dumbbell Lateral Raise	3x20 reps	rest: 45s
Barbell Front Raise	3x20 reps	rest: 45s
Dumbbell Bent-Over Raise	3x20 reps	rest: 45s
Machine Leg Extension	4x20 reps	rest: 45s
Machine Leg Curl (Prone)	4x20 reps	rest: 45s
Machine Seated Calf Raise	3x20 reps	rest: 45s
Calf Press On Leg Press	3x20 reps	rest: 45s

1.3.6 Back, Traps, Biceps 8 exercises, 1 hr 30 mins

Cable Lat Pulldown (Wide Grip)	3x30 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x30 reps	rest: 45s
Cable Shoulder Extension	3x30 reps	rest: 45s
Smith Machine Shrug	4x30 reps	rest: 45s
Dumbbell Incline Curl	3x30 reps	rest: 45s
Cable Bicep Curl (Supine Close Grip)	3x30 reps	rest: 45s
Cable Rope Hammer Curl	3x30 reps	rest: 45s
Dumbbell Wrist Curl (Palms Down)	3x30 reps	rest: 45s