12 WEEK SHRED | THE ULTIMATE GUIDE

Squats 3 EZ Bar Curls 10

Plie Squats 4 Incline Dumbbell Curls 11
Leg Press 5 French Press 12
Tricep Rope Pushdown 13
Dumbbell Side Raises 14
Incline Dumbbell Press 6
Dumbbell Shoulder Press 7
Standing Calf Raise 15

Seated Cable Rows 8

Hanging Knee Raises 16
Machine Crunches 17
Lat Pulldown 9 Swiss Ball Arm Leg Switch 18

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SQUATS

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PLIE SQUATS

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LEG PRESS

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INCLINE DUMBBELL PRESS

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DUMBBELL SHOULDER PRESS

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SEATED CABLE ROWS

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LAT PULLDOWN

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EZ BAR CURL

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INCLINE DUMBBELL CURLS

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FRENCH PRESS

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TRICEP ROPE PUSHDOWN

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DUMBBELL SIDE RAISES

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STANDING CALF RAISES

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HANGING KNEE RAISES

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MACHINE CRUNCHES

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SWISS BALL ARM LEG SWITCH

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