Shredder

Upper/Lower/Upper/Lower + Extra Day for weak points.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Smith Machine)

Chest Supported Row (Machine)

Single Arm Pushdown

Bicep Curl (Machine)

Chest Fly (Machine)

High Row

Lateral Raise (Machine)

Upper A

Romanian Deadlift (Barbell)

Hanging Leg Raise

Hanging Knee Raise

Single Leg Press

Leg Curl

Leg Extension

Calf Raise (Leg Press)

Lower A

Incline treadmill, Stairmaster, or outdoor walk for 40 minutes. 

Cardio (Zone 2)

Zone 2 Cardio

Incline Bench Press (Smith Machine)

Hammer Curl

Single Arm Tricep Extension (Cable)

Single Arm Iso Row

Upper B

Hip Thrust (Machine)

Leg Press (45 Degrees)

Abs Crunch (Machine)

Leg Extension (Unilateral)

Hyperextension

Lower B

AD Press (Smith Machine)

Preacher Curl (EZ Bar)

Seated Dip (Machine)

Lat Pulldown

Rear Delt Fly (Cable)

Overhead Tricep Extension (Cable)

Bayesian Curl

Extra (Should., Tri, Bi, Lats)

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