5 Day Super Shredding Routine
Workout Summary
| Main Goal | Lose Fat |
|---|---|
| Workout Type | Split |
| Training Level | Intermediate |
| Program Duration | 10 weeks |
| Days Per Week | 5 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Barbell, Cables, Dumbbells, EZ Bar, Machines |
| Target Gender | Male & Female |
Workout Description
Super shredding routine designed for muscle definition, muscle shaping and fat loss! Hit muscles hard with this ultra slow rep timing!
Workout notes:
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 75% 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 bed.
Abdominals are performed after each training session.
30 seconds rest between sets
IMPORTANT: All sets are completed using 8-1-8 rep timing!
Workout Schedule:
- Monday - Shoulders & Abs
- Tuesday - Arms
- Wednesday - Legs & Abs
- Thursday - Back & Abs
- Friday - Chest & Abs
- Saturday - Rest
- Sunday - Rest
5 Day Super Shredding Routine
Monday - Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Press | 8 | 8 |
| Dumbbell Side Laterals | 8 | 8 |
| Rear Delt Fly | 8 | 8 |
| Upright Row | 8 | 8 |
Tuesday - Arms
| Exercise | Sets | Reps |
|---|---|---|
| EZ Bar Preacher Curl | 8 | 8 |
| Seated Dumbbell Curl | 8 | 8 |
| EZ Bar Close Grip Bench | 8 | 8 |
| Seated Dumbbell Extension | 8 | 8 |
Wednesday - Legs
| Exercise | Sets | Reps |
|---|---|---|
| Back Squats | 8 | 8 |
| Dumbbell Stiff Leg Deadlifts | 8 | 8 |
| Leg Curl | 8 | 8 |
| Seated Calf Raise | 8 | 8 |
Thursday - Back
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Rows | 8 | 8 |
| Lat Pull Down | 8 | 8 |
| V Bar Pull Down | 8 | 8 |
| Hyper Extension | 8 | 8 |
Friday - Chest
| Exercise | Sets | Reps |
|---|---|---|
| Flat Dumbbell Press | 8 | 8 |
| Incline Dumbbell Press | 8 | 8 |
| Incline Flys | 8 | 8 |
| Cable Crossover | 8 | 8 |
Abs (After Every Workout)
| Exercise | Sets | Reps |
|---|---|---|
| Weighted Crunches* | 8 | 8 |
| Machine Seated Knee Raises** | 8 | 8 |
| Machine Twisting Crunches* | 8 | 8 |
* Use "crunch" machine with rope
** Sit back in knee raises with feet in straps on low pulley