T u e s d a y - S q u a ts / Q u a d s / Ha ms tr i n g s€¦ · Single Arm Leaning Barbell Raises (Use Fat Gripz or Axle bar) Dumbbell Upright Rows: 20,15,12,10,8 each

Shredz Phase 5 Everyday Movements Monday: 100 Ab wheels Tuesday: 100 Reverse Crunches Wednesday: 100 Ab Wheels Thursday: 100 Reverse Crunches Friday: 3 x 1 Minute Band Crunches Saturday: 100 Ab Wheels (Week 1) Monday: Chest/Back/Triceps Warm Up: 10 min

- Banded Crunches: 50 Total Reps

- Pull Downs: 3 x 20

- Side Raises: 3 x 20

- Slight Incline Dumbbell Press: 3 x 20

Main Movement: 20 Min

● Flat Bench Press: (Regular Grip) 5 x 5 (Working Sets) 2 x 10 (Back Down Sets) Main Accessory: 15 Min

● Incline Barbell Bench <> Lat Pull Downs: 20,15,12,10,8 <> 5 x 15 Sub Accessory: 20 Min

● Flat Bench Dumbbell Twist (Use Band Behind Back if Possible) <> Incline DB Bench <> High to Low Seated Rows:

4 x 12 <> 4 x 15 <> 4 x 15

● Straight Arm Pulldowns <> Dumbbell Pullovers:

4 x 15 <> 4 x 12 Finisher: 15 Min

● Incline Dumbbell Part Ways <> V Bar Pushdowns: 3 x 10 <> 3 x 20 1 x 20 <> 1 x Drop Set Hitting 5 Weights for x20 Reps Each

● Rope Pushdowns: 3 x Drop Set Hitting 5 Weights for x20 Reps Each Tuesday - Squats/Quads/Hamstrings Warmup: 15 Minutes

- Band Crunches: 3 x 20

- Sled/Plate Drags: 3 x 100 ft

- Air Squats: 3 x 10 each stance (3 stances)

- Lat Pull Downs: 3 x 20

- Leg Press: 3 x 20


● Wide Stance High Bar Back Squats: (Use Chains if Possible) 4 x 6 2 x 10 (Back Down Sets w/o Chains) Main Accessory: Min

● Front Squats: 4 x 6 2 x 10 (Back Down Sets) Sub Accessory: 15 Min

● Leg Press <> Leg Extensions <> Stiff Leg Dumbbell Deadlifts:

4 x 20 <> 4 x 10 (TUT .. 4 second concentric .. 3 second pause .. 4 second eccentric) <> 4 x 15 Finisher: 5 Min

● Lunges: 5 Min w/o Stopping Wednesday - Shoulders/Biceps/Light Back Warmup: 15 Minutes

- Seated Rows: 3 x 20

- Band Pull Aparts: 3 x 20

- Banded Rotator Cuff: 3 x 15

- Seated Dumbbell Presses: 3 x 20


● Seated Arnold Presses <> Seated Dumbbell Lateral Raises: 20,15,12,10, 8 each Main Accessory: 10 Min

● Single Arm Leaning Barbell Raises (Use Fat Gripz or Axle bar) <> Dumbbell Upright Rows: 20,15,12,10,8 each Sub Accessory: 10 Min

● Overhand Barbell Curls (Use Fat Gripz if Possible) <> Single Arm Preacher Curls: 4 x 15 <> 4 x 15 1 x (Drop Set Hitting 3 Weights for x10 Reps Each) each Finisher: 5 Min

● Dumbbell Hammer Curls Cross Body: 1 x Run The Rack Hitting 5 Weights for x10 Reps Each

Thursday - Chest/Back/Triceps Warmup: 15 Minutes

- Rope Pushdowns: 3 x 20

- Band Face Pulls: 3 x 20


- Flat Dumbbell Bench: 3 x 20


● Speed Flat Bench Press w/ 65% of 1RM: 9 x 3 (Alternating Grips Every 3rd Set) Main Accessory: 15 Min

● Flat Dumbbell Bench <> High to Low Cable Rows <> Cable Flys: 4 x 12 <> 4 x 15 <> 4 x 20 Sub Accessory: 15 Min

● Lat Pulldowns <> Seated Rows: 3 x 15 each 1 x (Drop Set Hitting 3 More Weights for x10 Reps Each)

● Dips: 100 Reps in as Few Sets as Possible Finisher: 15 Min

● EZ Bar Skull Crushers <> Flat Dumbbell Tricep Part Ways: 20,15,12,10,20

● Rope Pushdowns: 100 Reps in as Few Sets as Possible (Make it Tough on Yourself)

Friday - Shoulders/Biceps Warmup: 15 Minutes

- Shoulder Circles: 3 x 30 Seconds

- Banded External Rotation: 3 x 20 (Each Way)


- Standing Dumbbell Military Press: 3 x 15


● Dumbbell Clean & Press <> Rope Face Pulls: 20,15,12,10,8 <> 5 x 20 Main Accessory: 10 Min

● Seated Dumbbell Presses <> Incline Back Flys <> Dumbbell Lateral Raises: 4 x 12 (TUT .. 4 second eccentric & concentric) <> 4 x 15 <> 4 x 20 Sub Accessory: 15 Min

● Preacher Curls <> Cable Curls: 3 x 12 (TUT .. 3 second squeeze .. 4 second eccentric) <> 3 x 15 1 x (Drop Set Hitting 3 Weights for x12 Reps Each) <> 1 x (Drop Set Hitting 3 Weights for x15 Reps Each) Finisher: 15 Min

● Straight Bar Curls <> Overhand Straight Bar Curls: 50 Reps Without Dropping the Bar <> 50 Reps Without Dropping the Bar

Saturday - Deadlifts/Hamstrings/Quads Warmup: 15 Minutes

- Banded Crunches: 3 x 20

- Sled/Plate Drags OR Leg Press: 3 x 100ft OR 3 x 20

- Air Squats - Close to Wide: 3 x 10 (each stance)

- Stiff Leg Dumbbell Deadlifts 3 x 20


● Conventional Deadlifts: 5 x 4 (Working Sets) Main Accessory: 15 Min

● Stiff Leg Deadlifts:

4 x 6 (TUT .. 4 second eccentric .. touch & go) Sub Accessory: 10 Min

● Single Leg Stiff Leg Dumbbell Deadlift <> Hamstring Curls: 4 x 10 <> 4 x 20 Finisher: 15 Min

● 45 Degree Back Extensions (Banded if Possible) <> Seated Band Leg Curls <> Calf Raises: 4 x 15 <> 4 x 12 (TUT .. 3 Second Eccentric .. 3 Second Squeeze) <> 4 x 15

● Lunges: 5 Min

(Week 2) Monday: Chest/Back/Triceps Warm Up: 10 min

- Rope Face Pulls: 3 x 20





● Incline Bench: 15,12,10,8,15 Main Accessory: 15 Min

● Close Grip Flat Bench <> Lat Pull Downs: 3 x 10 <> 3 x 15

● Medium Grip Flat Bench <> Seated Rows: 3 x 10 <> 3 x 15

● Wide Grip Flat Bench <> Iso Lat Pull Downs: 3 x 10 <> 3 x 15 Sub Accessory: 10 Min

● Incline Dumbbell Twist Press <> Dumbbell Pullovers <> Dips (Add Weight): 4 x 15 <> 4 x 15 <> 4 x 8 Finisher: 15 Min

● Overhead Rope Extensions <> V Bar Pushdowns: 4 x 20 Each

● Barbell Skullcrushers: 20,15,12,10 1 x (Drop Set Hitting 3 Weights for x10 Reps Each) Tuesday - Squats/Quads/Hamstrings Warmup: 15 Minutes


- Air Squats: 3 x 15


- Leg Press: 3 x 20


● Regular Stance High Bar Back Squat: 4 x 5 2 x 5 (TUT .. 5 Second Eccentric .. 2 Second Pause) Main Accessory: 10 Min

● Leg Press: 3 x 15 Close Stance 3 x 15 Medium Stance 3 x 15 Wide Stance Sub Accessory: 10 Min

● Leg Extensions <> Single Leg Bulgarian Split Squats <> Box Jumps: 4 x 15 <> 4 x 12 <> 4 x 8 (Use Weight if Necessary) Finisher: 15 Min

● Banded 45 Degree Back Extensions: 4 x 12

● Lunges:

7 Minutes Wednesday - Shoulders/Biceps/Light Back Warmup: 10 Minutes


- Band External Rotation: 3 x 15


- Seated Dumbbell (or Machine) Presses: 3 x 20


● Seated Dumbbell (or Machine) Presses <> Upright Rows:

5 x 15 Each Main Accessory: 10 Min

● Standing Back Flys <> Single Arm Cable Lateral Raises: 20,15,12,10 Sub Accessory: 10 Min

● Incline Alternating Dumbbell Curls <> Dumbbell Hammer Curls Cross Body: 4 x 12 Each Finisher: 10 Min

● Preacher Curls: 3 x 12 (Quick Squeeze @ the top .. 4 Second Eccentric) 1 x (Drop Set Hitting 5 Weights for x10 Reps Each)




- Shoulder Circles: 3 x 30 seconds each way



● Wide Grip Speed Flat Bench Press w/ 65% of 1RM: (Use Bands) 6 x 3 2 x 10 (Back Down Sets) Main Accessory: 15 Min

● Flat Dumbbell Bench (Band Behind the Back) <> Incline Dumbbell Pump Fakes <> Push Ups: 4 x 15 <> 4 x 10 <> 4 x 20 Sub Accessory: 15 Min

● High to Low Seated Rows <> Chest Supported Dumbbell Rows <> Straight Arm Pulldowns: 4 x 15 each


● Tricep Rollouts <> Straight Bar Cable Extensions: 4 x 12 <> 4 x 15

● Rope Push Downs: 3 x 1 Minute (Setting Timer & not Stopping Until it Goes Off)





- Seated Dumbbell Military Press: 3 x 15


● Dumbbell Clean & Press <> Seated Dumbbell Frontal Raises: 5 x 15 each Main Accessory: 10 Min

● Single Arm Dumbbell Lateral Raises <> Lying Side Raises <> Dumbbell Shrugs: 4 x 12 Each Sub Accessory: 10 Min

● Straight Bar Curls <> Incline Dumbbell Hammer Curls: 3 x 21’s <> 3 x 10 Finisher: 10 Min

● Overhand Straight Bar Curls: 100 Reps Total (Don’t Drop the Bar)

● Dumbbell Lateral Raises: 100 Reps Total (Don’t Drop the Dumbbells)






- Leg Curls: 3 x 20


● Stiff Leg Deadlifts: 5 x 5 2 x 10 (Back Down Sets) Main Accessory: 10 Min

● Trap Bar Deadlifts <> Box Jumps: 4 x 5 <> 4 x 10 Sub Accessory: 10 Min

● Stiff Leg Dumbbell Deadlifts <> Seated Band Leg Curls: 4 x 15 <> 4 x 20 (Big Squeeze @ the Top of each Rep) Finisher: 10 Min

● 45 Degree Back Extensions (OR GHD) 4 x 15 (Use Band)

● Lunges: 7 Minutes


- Banded Crunches: 50 Total Reps

- Pull Downs: 3 x 20


- Slight Incline Dumbbell Press: 3 x 20


● Flat Bench Press: (Regular Grip) 4 x 3 (Working Sets) 2 x 10 (Back Down Sets) Main Accessory: 15 Min

● Incline Barbell Bench <> Underhand Lat Pull Downs: 4 x 8 <> 4 x 15 Sub Accessory: 20 Min

● Flat Bench Dumbbell <> Incline DB Bench (Band Behind the Back) <> Cable Flys: 3 x 21’s <> 3 x 12 <> 3 x 15

● Zero Degree Chest Supported Dumbbell Rows <> Straight Arm Pulldowns <> Dumbbell Pullovers:

4 x 12 <> 4 x 15 <> 4 x 12 Finisher: 15 Min

● Barbell Skullcrushers: 20,15,12,10

● Straight Bar Pushdowns <> Rope Pushdowns:

3 x 20 <> 3 x AMRAP Tuesday - Squats/Quads/Hamstrings Warmup: 15 Minutes


- Air Squats: 3 x 10 each stance (3 stances)


- Leg Press: 3 x 20


● Speed Back Squat w/ 70% of 1RM: (Use Bands if Possible) 5 x 4 2 x 10 (Back Down Sets w/o Bands) Main Accessory: Min

● Front Squats: 4 x 4 2 x 10 (Back Down Sets) Sub Accessory: 15 Min

● Single Leg Bulgarian Split Squats <> Leg Extensions: 4 x 15 <> 4 x 25

● 45 Degree Extensions <> Single Leg Hamstring Bridges: 3 x 15 <> 3 x 12 each leg Finisher: 5 Min

● Lunges: 10 Min w/o Stopping

Wednesday - Shoulders/Biceps/Light Back Warmup: 15 Minutes


- Band Pull Aparts: 3 x 20

- Banded Rotator Cuff: 3 x 15

- Seated Dumbbell Presses: 3 x 20


● Neutral Grip Dumbbell Presses <> Standing Dumbbell Lateral Raises: 20,15,12,10, 8 each Main Accessory: 10 Min

● Barbell Upright Rows (Use Fat Gripz if Possible) <> Dumbbell Full Front Raises: 4 x 15 each Sub Accessory: 10 Min

● Overhand Preacher Curls <> EZ Bar Force Curls: 4 x 15 <> 4 x 12 Finisher: 15 Min

● Alternating Dumbbell Curls: 3 x Run The Rack Hitting 5 Weights for x10 Reps Each


- Rope Pushdowns: 3 x 20





● Speed Flat Bench Press w/ 65% of 1RM: (Use Bands) 9 x 3 (Alternating Grips Every 3rd Set) Main Accessory: 15 Min

● Steep Incline Dumbbell Bench <> Slight Incline Dumbbell Bench <> Flat Dumbbell Flys: 4 x 15 <> 4 x 8 <> 4 x 15 Sub Accessory: 15 Min

● Wide Grip Lat Pulldowns <> High Row Seated Rows: 3 x 15 <> 3 x 12 1 x (Drop Set Hitting 3 More Weights for x10 Reps Each) Each


● Barbell Skullcrushers <> Incline Dumbbell Tricep Part Ways: 20,15,12,10,20

● Rope Pushdowns: 3 x (Drop Set Hitting 5 Weights x10 Reps Each Weight)


- Shoulder Circles: 3 x 30 Seconds



- Standing Dumbbell Military Press: 3 x 15


● Dumbbell Clean & Press <> Dumbbell Lateral Raises: 20,15,12,10,8 each Main Accessory: 10 Min

● Seated Dumbbell Presses <> Rope Face Pulls <> Seated Dumbbell Shrugs: 4 x 15 each Sub Accessory: 10 Min

● EZ Bar Curls <> Overhand EZ Bar Curls: 3 x 10 (TUT .. 2 second squeeze .. 4 second eccentric) <> 3 x 10 (TUT .. 2 second squeeze .. 4 second eccentric) 1 x (Drop Set Hitting 3 Weights for x12 Reps Each) <> 1 x (Drop Set Hitting 3 Weights for x15 Reps Each) Finisher: 15 Min

● 3 Way Incline Dumbbell Curls: 3 x 5/5/5 (x5 Reps Each Grip) Saturday - Deadlifts/Hamstrings/Quads Warmup: 15 Minutes

- Banded Crunches:

3 x 20 - Sled/Plate Drags OR Leg Press:

3 x 100ft OR 3 x 20 - Air Squats - Close to Wide:

3 x 10 (each stance) - Stiff Leg Dumbbell Deadlifts

3 x 20 Main Movement: 20 Min

● Conventional Deadlifts: 6,4,2,2 (Working Sets) Main Accessory: 15 Min

● Stiff Leg Deadlifts <> Leg Press:

4 x 6 (TUT .. 4 second eccentric .. touch & go) <> 4 x 8 (TUT .. 4 second eccentric .. 2 second pause & go) Sub Accessory: 10 Min

● Single Leg Stiff Leg Barbell Deadlift <> Hamstring Curls: 4 x 8 <> 4 x 20 Finisher: 15 Min

● 45 Degree Back Extensions (Banded if Possible) <> Seated Band ISO Leg Curls <> Calf Raises: 4 x 15 <> 4 x 15 <> 4 x 15

● Lunges: 10 Min







● Incline Bench: 4 x 8 1 x 20 Main Accessory: 15 Min

● Close Grip Flat Bench <> Lat Pull Downs: 3 x 10 <> 3 x 15

● Medium Grip Flat Bench <> Seated Rows: 3 x 10 <> 3 x 15

● Wide Grip Flat Bench <> Iso Lat Pull Downs: 3 x 10 <> 3 x 15 Sub Accessory: 10 Min

● Dumbbells Together Incline Dumbbell Press <> Underhand Straight Arm Pulldowns <> Dips (Add Weight):

4 x 15 <> 4 x 15 <> 4 x 8 Finisher: 15 Min

● Barbell Skull Crushers: 4 x 15 1 x Drop Set Hitting 3 Weights for x10 Reps Each)

● Rope Pushdowns <> V Bar Pushdowns: 4 x 25 each 1 x AMRAP each Tuesday - Squats/Quads/Hamstrings Warmup: 15 Minutes


- Air Squats: 3 x 15


- Leg Press: 3 x 20


● Regular Stance High Bar Back Squat: 2 x 6 3 x 3 2 x 5 (TUT .. 5 Second Eccentric .. 2 Second Pause) Main Accessory: 10 Min

● Leg Press: 20,15,12,10,20 Sub Accessory: 10 Min

● Leg Extensions <> Pistol Squats on Bench <> Leg Curls: 4 x 10 (TUT .. 3 second concentric .. 3 sec squeeze .. 3 second eccentric) <> 4 x 8 <> 4 x 15 Finisher: 15 Min

● Banded 45 Degree Back Extensions: (OR Reverse Hyper)

4 x 12

● Lunges: 10 Minutes Wednesday - Shoulders/Biceps/Light Back Warmup: 10 Minutes


- Band External Rotation: 3 x 15


- Seated Dumbbell (or Machine) Presses: 3 x 20


● Seated Dumbbell (or Machine) Presses <> Cable Upright Rows:

20,15,12,10, 20 Main Accessory: 10 Min

● Rear Delt Cable Flys <> Seated Dumbbell Lateral Raises: 4 x 15 each 1 x (Drop Set Hitting 3 Weights for x10 Reps Each) Sub Accessory: 10 Min

● Standing Dumbbell Curls <> Dumbbell Hammer Curls Cross Body: 4 x 8 Each (no rest between sets) Finisher: 10 Min

● Straight Bar Curls: 2 x 1 Minute




- Shoulder Circles: 3 x 30 seconds each way



● Close Grip Speed Flat Bench Press w/ 65% of 1RM: (Use Bands) 6 x 3 2 x 10 (Back Down Sets) Main Accessory: 15 Min

● Neutral Grip Flat Dumbbell Bench <> Incline Dumbbell Presses w/ Twist <> Band Chest Flys: 4 x 15 <> 4 x 12 <> 4 x 20 Sub Accessory: 15 Min

● Underhand Seated Rows <> Chest Supported Incline Dumbbell Rows <> Iso Lat Pull Downs: 4 x 15 each

● Dips <> Dumbbell Tricep Extension: 4 x 8 (Add Weight if Possible) <> 4 x 12 Finisher: 10 Min

● Close Grip Push Ups on Bench <> Straight Bar Pushdowns: 4 x 12 <> 4 x 15

● Rope Push Downs:

3 x 30 (minimal rest between sets) Friday - Shoulders/Biceps Warmup: 15 Minutes




- Seated Dumbbell Military Press: 3 x 15


● Dumbbell Clean & Press <> Cable Frontal Raises: 20,15,12,10,10 Main Accessory: 10 Min

● Single Arm Leaning Dumbbell Lateral Raises <> Rope Face Pulls <> Incline Back Flys: 4 x 12 <> 4 x 20 <> 4 x 15 Sub Accessory: 10 Min

● Single Arm Dumbbell Preacher Curls <> Standing Dumbbell Hammer Curls Cross Body: 4 x 12 (Slow Mind 2 Muscle Work) <> 4 x 8 Finisher: 10 Min

● Straight Bar Curls: 100 Reps Total (Don’t Drop the Bar)

● Dumbbell Lateral Raises: 100 Reps Total (Don’t Drop the Bar)






- Leg Curls: 3 x 20


● Stiff Leg Deadlifts: 2 x 6 3 x 3 Main Accessory: 10 Min

● 2” Deficit Trap Bar Deadlifts: 5 x 4 2 x 10 (Back Down Sets) Sub Accessory: 10 Min

● Stiff Leg Dumbbell Deadlifts <> Leg Curls: 4 x 8 (TUT .. 6 second Eccentric) <> 4 x 12 (TUT .. big squeeze @ the top .. 4 second eccentric) Finisher: 10 Min

● 45 Degree Back Extensions (OR GHD) 4 x 15 (Use Band)

● Lunges: 10 Minutes

T u e s d a y - S q u a ts / Q u a d s / Ha ms tr i n g s€¦ · Single Arm Leaning Barbell Raises (Use Fat Gripz or Axle bar) Dumbbell Upright Rows: 20,15,12,10,8 each

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