Shred Month 1

Workout Name : Shred Month 1

Shared By : arjunpandya VIP

Information

Frequency : 7 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Beginner
Downloads / Views : 2 / 917

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Description

To create your own custom workout, set this workout as your current routine and add your own exercises!

Where is my workout?
If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans".

Renaming Workout Days
Swipe left to rename, change the status or duplicate workout days.

Changing Default Reps and Starting Weight
Swipe left on the exercise cell and tap the edit icon.

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Day 1 PUSH DAY 1
Muscle Exercise Name Timer Reps Sets Track

Chest

Cable High Cross Over Cable High Cross Over 60 sec 10 5 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 45 sec 10 5 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 90 sec 10 3 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 90 sec 10 5 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 45 sec 10 4 Progress Chart

Shoulders

Smith Machine Shoulder Press Smith Machine Shoulder Press 90 sec 10 5 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 10 5 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 60 sec 10 1 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 4 Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Chest

Cable High Cross Over Cable High Cross Over 60 sec 10 5 Progress Chart
Day 2 PULL DAY 1
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 4 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 60 sec 8 5 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 5 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 60 sec 8 5 Progress Chart

Biceps

Dumbbell Alternate Seated Curl Dumbbell Alternate Seated Curl 60 sec 8 4 Progress Chart

Biceps

Dumbbell Seated Concentration Curl on Exercise Ball Dumbbell Seated Concentration Curl on Exercise Ball 60 sec 8 4 Progress Chart
Day 3 LEG DAY 1
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 8 4 Progress Chart

Upper Legs

Dumbbell Hamstring Curl Dumbbell Hamstring Curl 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 5 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 10 1 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 60 sec 8 5 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 5 Progress Chart

Abs

Air Bike Air Bike 60 sec 10 5 Progress Chart

Abs

Plank Plank 60 sec - 5 Progress Chart
Day 4 PUSH DAY 2
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 20 min - - Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 5 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 5 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 45 sec 10 5 Progress Chart

Shoulders

Dumbbell Standing Palms In Press Dumbbell Standing Palms In Press 45 sec 10 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 45 sec 15 5 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 60 sec 10 5 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 10 5 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 5 Progress Chart
Day 5 PULL DAY 2
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 1 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 4 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 8 5 Progress Chart

Biceps

Dumbbell Seated Curl Dumbbell Seated Curl 60 sec 8 1 Progress Chart

Biceps

Barbell Concentration Curl Barbell Concentration Curl 60 sec 8 1 Progress Chart

Upper Legs

Barbell Squat to Upright Row Barbell Squat to Upright Row 60 sec 8 5 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 60 sec 10 5 Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart
Day 6 LEG DAY 2
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 10 1 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 8 1 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 1 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 8 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 4 Progress Chart
Day 7 Home
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Prisoner Squat Prisoner Squat 60 sec 10 5 Progress Chart

Triceps

Close Triceps Pushup Close Triceps Pushup 60 sec 10 5 Progress Chart

Upper Legs

Bodyweight Side Lunge Bodyweight Side Lunge 60 sec 10 5 Progress Chart

Abs

Air Bike Air Bike 60 sec 10 5 Progress Chart

Back

Superman Superman 60 sec - 5 Progress Chart

Glutes

Flutter Kick Flutter Kick 60 sec 10 2 Progress Chart

Abs

Leg Pull In Leg Pull In 60 sec 10 1 Progress Chart

Abs

Plank Plank 60 sec - 5 Progress Chart