Shred Routine

• A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
• 2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.
• Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
• Abdominals are performed after each training session
• 30 Seconds rest between sets

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

1. Decline Crunches – 4 sets of 20-25 reps
2. Hanging Leg Raises – 4 sets of 20-25 reps
3. Twisting Crunches – 4 sets of 20-25 reps

Daily Workout Schedule:

Monday – Arms
Biceps
Exercise	Sets	Reps
Barbell Curl	4	20, 15, 12, 10
Dumbbell Curl	3	15, 12, 10
Concentration Curl	3	15, 12, 10
Triceps
Exercise	Sets	Reps
Close Grip Dumbbell Press	4	15, 12, 10, 10
Weighted Bench Dips	3	15, 12, 10
Dumbbell Extension	3	15, 12, 10

Tuesday – Legs
Quads/Hams/Glutes
Exercise	Sets	Reps
Squats	4	20, 15, 12, 10
Leg Press	3	15, 12, 10
Leg Extension	3	20, 15, 12
Leg Curl	4	20, 15, 12, 10
Straight Leg Deadlifts	3	15, 12, 10
Calves
Exercise	Sets	Reps
Seated Calf Raise	3	15, 12, 10
Standing Calf Raise	3	20, 15, 12

Wednesday – Chest
Chest
Exercise	Sets	Reps
Incline Dumbbell Press	4	15, 12, 12, 10
Flat Dumbbell Press	3	15, 12, 10
Decline Dumbbell Press	3	15, 12, 10
Cable Crossovers	2	12
Incline Flys	2	12

Thursday – Back
Back
Exercise	Sets	Reps
Smith Machine Barbell Row	4	15, 12, 10, 10
Bent Over Dumbbell Rows	3	15, 12, 10
Wide Grip Pulldown	3	15, 12, 10
Seated Rowing	3	15, 12, 10
Hyper-Extension	4	15, 12, 10, 10

Friday – Shoulders
Shoulders
Exercise	Sets	Reps
Dumbbell Press	4	15, 12, 10, 10
Side Lateral Raises	3	15, 12, 10
Dumbbell Rear Delt Fly	3	15, 12, 10
Dumbbell Shrugs	3	15, 12, 10

Saturday & Sunday – Rest Days