Shredded Workout I
You’ve had Domination, now it is time for the Shredded Workout I! This workout is great for men and women!
The shredded workout is a hybrid strength, hypertrophy, and cutting workout to help you grain muscle, burn fat, and get stronger! Let’s get started…
Nutrition:
Here are some important tips about the Shredded Workout:
- You want to eat right at maintenance (the amount of calories needed to maintain body weight) Click here to find out the right number.
- You want to eat a minimum of 1 x your body weight in grams of protein
- You want to keep carbs around 100-150 grams a day
- A suggest both Level-1 and the Post Workout Stack to help you reach your protein goals!
The Workout:
This is a 4-5 day workout program. You want to take as little of a break as possible between sets to keep heart rate and hypertrophy at maximum.
- Biceps and Triceps + cardio
- Legs
- Chest + cardio
- Back and Shoulders + cardio
- Pump Day/Abs + cardio
Day 1: Biceps and Triceps + Cardio
Hammer Curls: 3 sets of 10
21’s: 4 sets of 21
Seated Inclined Dumbbell Curl: 3 sets of 6-8
Dips: 3 sets of 10-20
Head Bangers or Close Grip Bench Press: 3 sets of 10
Rope Extensions: 4 sets of 10-12
Cardio:
Mountain climbers: 30 Seconds
Jumping jacks: 30 Seconds
Burpees: 30 Seconds
Shadow box: 30 Seconds
Air squats: 30 Seconds
Do over 15 minutes as many times you can!
Day 2: Legs
Barbell Squats: 5 sets of 10-15
Leg Press: 3 sets of 20
Extensions: 3 sets of 20
Leg Curls: 3 sets of 10
Standing Calf Raises: 3 sets of 10
Seated Calf Raises: 3 sets of 10
No Cardio on leg day…
Day 3: Chest + Cardio
Dumbbell Flat Bench Press: 5 sets of 10
DB Flat Bench 1 Armed: 3 sets of 10
DB Inclined Bench: 3 sets of 10
Flies (DB or Machine): 3 sets of 10
Dustin Cardio:
2 minute jog
30 second sprint
30 second walk
3 minute jog
30 second sprint
30 second walk
4 minute jog
30 second sprint
30 second walk
2 minute jog
1 minute sprint
Day 4: Back and Shoulders + Cardio
Wide Grip Pulldowns: 3 sets of 10
Narrow Reverse Grip Pulldowns: 3 sets of 10
Rack Pulls: 3 sets of 8
Bent Over Single Arm Row: 3 sets of 10
Seated Cable Row: 3 sets of 10
Lateral Raises: 3 sets of 15
Frontal Raises: 3 sets of 10
Shoulder Press (Machine or DB): 3 sets of 12
Rear Delt Flies: 3 sets of 12
Cardio:
Mountain climbers: 30 Seconds
Jumping jacks: 30 Seconds
Burpees: 30 Seconds
Shadow box: 30 Seconds
Air squats: 30 Seconds
Do over 15 minutes as many times you can!
Day 5: Pump Day/Abs + Cardio
21’s- 3 sets of 21
Rope Triceps Extensions: 3 sets of 12
Bench Press Machine/DB Bench Press: 3 sets of 12
Shoulder press: 3 sets of 15
Leg Press: 3 sets of 20
100 crunches (as many sets as it takes)
Mountain Climbers: 5 sets of 30 seconds
Dustin Cardio:
2 minute jog
30 second sprint
30 second walk
3 minute jog
30 second sprint
30 second walk
4 minute jog
30 second sprint
30 second walk
2 minute jog
1 minute sprint
You are done! Make sure that post workout you have a high protein Whey Isolate shake with simple carbohydrates. This will help replenish and grow your muscles. I prefer the Post Workout Stack from 1st Phorm for my clients.
Questions/Comments? Post them below!
Thank you for reading about the Shredded Workout I!
Dustin Holston
Personal Trainer/Sports Nutritionist
Want to gain Serious Mass? Check out the Domination Workout 2.0!