Get Shredded: Training Plan

If your goal is to get shredded follow this training plan to get get lean AF!

 

DAY 1 CHEST & BICEPS

Incline dumbbell press
Seated chest press
cable cross overs
Flat dumbbell flyes

Ez bar curls
Seated alt dumbbell curls
hammer curls
machine preacher curls

ABS
Leg raises
Crunches
Oblique crunches

DAY 2 SHOULDERS & TRICEPS

Seated dumbbell press
Front raises
Side lateral raises
Front raises
side lateral raises seated

Tricep pushdowns
Skull crushers
Dips
Single arm overhead dumbbell extensions

DAY 3 LEGS

Lunges
Leg extensions
Leg curls
Standing calf raises

DAY 4 BACK

Wide grip pulldowns
Low pully rows
1 Arm dumbbell rows
Narrow grip pulldowns
Bridges

Abs
Obliques
Leg Raises
Crunches

SETS

4
4
4
5

4
4
3
7

.
4
4
4

SETS

4
4
4
4
5

4
4
4
5

SETS

4
4
3
4

SETS

4
4
4
4
4

.
4
4
4

REPS

15-20
15-20
15-20
Bbb-5

15-20
15-20
10
Fst-7

.
25
25
25

REPS

20-15
20-15
20-15
20-15
Bbb-5

20-15
20-15
20-15
Bbb-5

REPS

20-15
20-15
10
20

REPS

20-15
20-15
20-15
20-15
45 sec

.
24
25
25

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