Apology to myself (Shredding Edition)

This program is designed to improve overall physical fitness, focusing on endurance, muscle strength, and fat burning. It also promotes a sense of comfort and confidence in your body through a balanced mix of cardio, core strengthening, and stretching exercises.

In addition to following this workout plan, it’s essential to focus on three key areas for optimal results:
	1.	Maintain a calorie deficit (500 kcal).
	2.	Ensure protein intake is twice your body weight in grams.(Other values, such as carbohydrates and fats, are less important)
	3.	Get adequate sleep and maintain strong mental focus.

These factors are crucial because the program is highly challenging and will push your body to its limits. The physical and mental demands are significant, making these three points essential for sustained progress and recovery. 

Additional tips: It’s beneficial to complement the program with supplements such as creatine and collagen, and to drink at least 4 liters of water per day.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Plank

Side Plank

Decline Crunch

Push Day (High Intensity)

Pull-Up (Bodyweight)

Barbell Row

Lat Pulldown

Seated Row (Machine)

Face Pull

Reverse Pec Deck

Bicep Curl (Cable)

Bike

Pull Day (Moderate Intensity)

Squat (Barbell)

Hack Squat

Lying Leg Curl

Seated Calf Raise

Lying Leg Raise

Mountain Climber

Abs Crunch (Bodyweight)

Walk

Leg Day (High Intensity)

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Chin-Up (Bodyweight)

Incline Curl (Dumbbell)

Dip (Bodyweight)

Battle Ropes

Shoulders and Arms (Moderate)

The circuit will be performed 5 times. At the end, walk on the incline treadmill for 10 minutes to c

Push Up

Squat (Bodyweight)

Burpee

Power Jerk

Kettlebell Swing

Circuit Day (Full-Body)

Pull-Up (Band)

Deadlift (Barbell)

T-Bar Row

Single Arm Iso Row

Shrug (Dumbbell)

Hammer Curl

Alternating Dumbbell Curl

Pull day (Moderate intensity)

The main focus is on proper strength execution in the first exercise (bench press).

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Rope Push Down (Cable)

This workout focuses solely on the legs and the mindset needed to overcome the discomfort.

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