6 Week Shred Program

MON Chest / Abs

TUE Back /Cardio (20 min 8-9k/ph)
WED Arms/ Abs
THU Shoulder/ Cardio (20 min 8-9k/ph)
FRI Legs Abs
SAT Arms/ Cardio (20 min 8-9k/ph)

Rest: 45 Seconds
1 to 3 Week Workout
MON: Chest

EXERCISES SET 1 SET 2 SET 3

Exercise:1 Regular set
Flat Bench Press 12 10 10
Exercise:2 Regular set
Incline Bench Press 12 10 10
Exercise:3 Regular set
Decline Presses 12 12 12
Exercise:4 Super Set
Incline Press to Incline Fly 8-8 10-10 12-12
Exercise:5 Regular set
Cable Fly 12 12 10
Exercise:6 Regular set
Rope Pulls 12 12 10

TUE : Back

EXERCISES SET 1 SET 2 SET 3

Exercise:1 Regular set
Late Pull down 12 10 10
Exercise:2 Regular Set
T bar Rows 12 12 10
Exercise:3 Regular Set
Bent over Barbell Rows 12 10 10
Exercise:4 Regular Set
Cable Rows 12 12 10
Exercise:5 Regular Set
Bent over DB Rows 12 12 12
Exercise:6 Regular set
Dead lift 12 12 Drop set
Exercise:7 Regular set
Pull Ups till Failure

WED :Arms

EXERCISES SET 1 SET 2 SET 3

Exercise:1 Super set
Barbell Curl 10 8 8
One Arms Triceps Extension 8 6 6
Exercise:2 Super set
Db Hammer curl 10 8 8
Close grip bench 8 6 6
Exercise:3 Super set
Seated Db curl 10 8 8
Lying Triceps Extension 8 6 6
Exercise:4 Super set
Incline Db curl 10 8 8
Seated Triceps presses 10 8 8
Exercise:5 Super set
21’ Reps 21
Triceps Dips Death set
THU :Shoulder

EXERCISES SET 1 SET 2 SET 3

Exercise:1 Regular set
Military Press 12 10 8
Exercise:2 Regular Set
Standing lateral raises 12 10 10
Exercise:3 Super Set
Arnold Press 12 10 10
Cable rear pull 12 12 12
Exercise:4 Regular Set
One arms side cable laterals 12 10 8
Exercise:5 Super Set
Db front raises 12 10 8
Seated Db rear fly 12 12 12
Exercise:6 Regular set
Barbell Upright rows 12 10 8
Exercise:7 Super set
Db side raises Drop set
Db rear fly Drop set

FRI: Legs

EXERCISES SET 1 SET 2 SET 3

Exercise:1 Regular set
Squat 12 10 10
Exercise:2 Regular Set
Lunges 12 10 10
Exercise:3 Regular Set
Sumo Squat 12 10 10
Exercise:4 Regular Set
Narrow Db squat 12 10 10
Exercise:5 Regular Set
Straight Leg Dead lift 12 10 10
Exercise:6 Super set
Leg Press 12 12 12
Calf press on machine 12 12 10

SAT :Arms

EXERCISES SET 1 SET 2 SET 3

Exercise:1 Super set
Preacher Barbell curl 10 10 10
Kick back 12 10 10
Exercise:2 Super set
Alternate Db curl 12 10 10
Lying Db extension 12 10 10
Exercise:3 Super set
Cable curl 10 10 8
Triceps cable press down 12 10 10
Exercise:4 Super set
Barbell reverse curl 10 10 8
Standing triceps presses 10 10 8
Exercise:5 Super set
Concentration curl 10 10 8
One arms cable press down 10 8 8

ABS
Exercises
Leg Raise 20
Incline Board sit ups 50
Incline board leg raises 50
Bent knee flat bench knee raise 20
Seated leg tuck 30
Bicycle crunch 30
Knee in air crunch 20
Decline sit ups 30
Seated twists 100