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SHORTCUT TO SHRED: Phase 1
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SourceShortcut to Shred Ebook PDF
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NOTE:
For Weeks 1-3 (i.e. Phase 1), perform 30-60 seconds of the corresponding cardio acceleration exercise after each set. For example, after each set of your Barbell Bench Press Warm Ups, do 30 to 60 seconds of bench step-ups.
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Week 1Week 2Week 3
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DayExercise
Cardio Acceleration
Set 1
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3Set 4Set 1Set 2
Set 3
Set 4
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MStep-up Knee Raise2-3 mins------------
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Barbell Bench Press Warm-upBench Step-Up------
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Barbell Bench PressBench Step-Up
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Incline Dumbbell PressDumbbell Clean---
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Decline Smith Machine PressRun in Place---
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DipsKettlebell Swings
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Close-Grip Bench Press
Smith Power Clean
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Cable CrunchBench Step-Up---
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Smith Machine Hip ThrustQuick Step-Up---
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9-11 Reps6-8 Reps2-5 Reps
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TStep-up Knee Raise2-3 mins------------
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Barbell Shoulder Press Warm UpBench Step-Up------
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Barbell Shoulder PressBench Step-Up
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Standing Alternating Dumbbell Press
Kettlebell Swings---
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Smith Machine One-Arm Upright Row
Run in Place---
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Barbell SquatJumping Jacks
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Barbell DeadliftMed Ball Slam---
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Walking LungeMountain Climber---
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Standing Calf RaiseLateral Bound---
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Seated Calf RaiseSkip in Place---
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WSkip in Place2-3 mins------------
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Bent Over Barbell Row Warm-UpSkip in Place------
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Bent Over Barbell RowSkip in Place
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Bent Over Dumbbell RowGoblet Squat---
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Seated Cable RowBox Jump---
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Barbell ShrugDumbbell Sit Up
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Barbell CurlKettlebell Swings---
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Preacher CurlMed Ball Slam---
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Reverse Barbell CurlDumbbell Lunge---
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Seated Palm-Up Barbell Wrist Curl
Jumping Jacks---
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Week 1Week 2Week 3
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DayExercise
Cardio Acceleration
Set 1
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3Set 4Set 1Set 2
Set 3
Set 4
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RJump Rope2-3 mins------------
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Incline Dumbbell Flye Warm-UpJump Rope------
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Incline Dumbbell FlyeJump Rope---
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Dumbbell FlyeBench Step-Up---
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Cable CrossoverSquat Jump---
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Tricep PushdownBox Shuffle---
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Standing Dumbbell Triceps Extension
Kettlebell Swings---
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Cable Lying Triceps ExtensionGoblet Squat---
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CrunchesRun in Place---
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One-Arm High-Pulley Cable Side Bends
Lunge Jump---
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12-15 Reps16-20 Reps21-30 Reps
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FDumbbell Step Up2-3 mins------------
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Side Lateral Raise Warm-UpDumbbell Sit Up------
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Side Lateral RaiseDumbbell Sit Up---
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Standing Front Barbell Raise Overhead
Mountain Climber---
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Steated Bent-Over Rear Delt Raise
Dumbbell Clean---
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Leg ExtensionSkip in Place
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Seated Leg CurlLateral Bound
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Seated Calf RaiseMed Ball Slam---
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Leg Press Calf RaiseJump Rope---
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SJump Rope2-3 mins------------
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Wide Grip Lat Pulldown Warm-UpJump Rope------
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Wide Grip Lat PulldownJump Rope---
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Underhand Cable PulldownBox Shuffle---
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Straight-Arm PulldownSkip in Place---
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Smith Machine Behind the Back Shrug
Smith Machine Clean
---
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Incline Dumbbell CurlDumbbell Lunge---
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High Cable CurlGoblet Squat---
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Rope Cable CurlKettlebell Swing---
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Seated Dumbbell Palms-Down Wrist Curl
Squat Jump---
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