6 week Shred Program (home version)

May 25, 2015

Ok ya'll.  Just like the muscle builders program, I want you to do this for the next 6 weeks IF you're looking to lean out a little.  Follow these workouts for 5 days a week for the next 6 weeks.  

 

Side Note:  Just because it doesn't say to do cardio, don't be fooled.  These are CIRCUITS--->Your heartrate will get up there and this will act as your cardio as long as you keep moving during the circuits. 

 

Equipment you will need:  

-Dumb bells

-Resistance band

-Stability ball

 

Workout 1:  Chest, Back & Abs

 

Chest Circuit- Repeat 4x thru/15 reps each

-DB Bench Press

-DB Chest Flies

-HEX Press

-Push Ups

 

Back Circuit- Repeat 4x thru/15 reps each

-Seated Row using the band

-Back Flies

-Lat Pull down using the band 

-Bent Over Row

 

Ab Circuit-  Repeat 3x thru/15 reps each

-Leg Lifts

-Russian Twists

-Plank (30 seconds)

-Mountain Climbers

 

Workout 2:  Lower Body

 

Dumb bell Squats 3x20 (hold DBs down by your sides)

Split Squats 3x10 (each leg) SUPERSET with squat jumps 25 reps

Walking Lunges with DBs SUPERSET with Jumping Jacks 3x20

Step Ups with DBs SUPERSET with Jumping Lunges 3x20

Stiff Leg Deadlifts SUPERSET with Tuck Jumps 3x10

Hamstring Curls on Stability ball 4x20

 

Workout 3:  Shoulder & Abs

 

Lateral Raises SUPERSET with Front Raises 4x15

Seated Shoulder Press SUPERSET with Mountain Climbers 4x12

Upright Row SUPERSET with Full Sit Ups 4x12

Back Flies SUPERSET with One Arm Rows 4x12

Hands out Push ups SUPERSET with Plank Twists 4x12

Face Pulls using the band SUPERSET with Bicycle Crunches 3x25

 

Workout 4:  ARMS & ABS

 

Bicep Circuit- Repeat 4x thru/15 reps each

-DBl curls

-Hammer curls

-Seated DB curls

-Band Curls

 

Tricep Circuit- Repeat 4x thru/15 reps each

-Overhead DB Extension

-Military Push ups

-Skull Crushers

-Chair Dips

 

Ab Circuit- Repeat 4x thru/15 reps each

-Scissor Kicks

-Plank on Elbows (1 minute)

-Mountain Climbers

 

Workout 5: CARDIO ONLY

Perform 45-60 minutes of steady state cardio only on this day

 

 

 

 

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