6 Weeks Workout Plan To Get Shredded

Workout Plan To Get Shredded

6 Weeks Workout Plan To Get Shredded

Many people who tried many times to lose fat and get shredded, focused on doing cardio, more than lifting weight, which is basically not ENOUGH to get a beach body, or a shredded physique.

Here is and epic 6 weeks workout plan to get a shredded body, detailed, and also an effective program.

Workout Plan for week 1

DAY ONE: chest and back

superset 1
Barbell Flat Chest Press (8-10 reps) and Wide Grip Cable Pull Downs (12-15 reps)
complete 3 sets, rest 30 seconds between sets
Super set 2
Dumbbell Incline Press (8-10 reps) and Seated Cable Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Dips (failure) and Bent-over Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Cable Crossover Flye (8-10 reps) and Close Grip Pulldown (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 5
Hanging Knee Raise (8-10 reps) and Swiss Ball Roll-Ins (12-15 reps)
complete 3 sets, rest 30 seconds between sets

DAY TWO: legs

superset 1
Dumbbell Squat (8-10 reps) and Lying Hamstring Curl (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Dumbbell Forward Lunge (8-10 reps) and Stiff-leg Deadlift (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Bulgarian Split Squat (8-10 reps) and Swiss Ball Hamstring Roll-In (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Hanging Leg Raise with Twist (8-10 reps) and Cable Chops (12-15 reps)
complete 3 sets, rest 30 seconds between sets

DAY THREE: shoulders

superset 1
Seated Dumbbell Lateral Raise (8-10 reps) and Standing Dumbbell Shrug (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Standing Cable Front Raise (8-10 reps) and Bent-over Rear Delt Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Standing Dumbbell Shoulder Press (8-10 reps) and Plate Pinch Press (failure)
complete 3 sets, rest 30 seconds between sets
superset 4
Swiss Ball Crunch (8-10 reps) and Cable Rope Crunch (12-15 reps)
complete 3 sets, rest 30 seconds between sets

DAY FOUR: biceps and triceps

superset 1
Standing Dumbbell Curl (8-10 reps) and Bodyweight Dips (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Cable Straight Bar Curls (8-10 reps) and Cable V-Bar Press Down (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Seated Dumbbell Hammer Curl (8-10 reps) and Bent-over Dumbbell Kickback (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Plank (30 seconds) and Cobra Pose (30 seconds) and Back Extensions (15 reps)
complete 3 sets, rest 30 seconds between sets

DAY FIVE: off

DAY SIX: chest and back

superset 1
Barbell Flat Chest Press (8-10 reps) and Wide Gripp Cable Pull Down (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Dumbbell Incline Press (8-10 reps) and Seated Cable Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Dips (failure) and Dumbbell Bent-over Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Cable Crossover Flye (8-10 reps) and Close Grip Pull Down (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 5
Hanging Knee Raise (8-10 reps) and Swiss Ball Roll-In (12-15 reps)
complete 3 sets, rest 30 seconds between sets

DAY SEVEN: off

Workout Plan for WEEK 2

DAY ONE: chest and back

superset 1
Barbell Flat Chest Press (8-10 reps) and Wide Grip Cable Pull Downs (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Dumbbell Incline Press (8-10 reps) and Seated Cable Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Dips (failure) and Bent-over Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Cable Crossover Flye (8-10 reps) and Close Grip Pulldown (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 5
Hanging Knee Raise (8-10 reps) and Swiss Ball Roll-Ins (12-15 reps)
complete 3 sets, rest 30 seconds between sets

DAY TWO: legs

superset 1
Dumbbell Squat (8-10 reps) and Lying Hamstring Curl (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Dumbbell Forward Lunge (8-10 reps) and Stiff-leg Deadlift (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Bulgarian Split Squat (8-10 reps) and Swiss Ball Hamstring Roll-In (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Hanging Leg Raise with Twist (8-10 reps) and Cable Chops (12-15 reps)
complete 3 sets, rest 30 seconds between sets

DAY THREE: shoulders

superset 1
Seated Dumbbell Lateral Raise (8-10 reps) and Standing Dumbbell Shrug (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Standing Cable Front Raise (8-10 reps) and Bent-over Rear Delt Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Standing Dumbbell Shoulder Press (8-10 reps) and Plate Pinch Press (failure)
complete 3 sets, rest 30 seconds between sets
superset 4
Swiss Ball Crunch (8-10 reps) and Cable Rope Crunch (12-15 reps)
complete 3 sets, rest 30 seconds between sets

DAY FOUR: biceps and triceps

superset 1
Standing Dumbbell Curl (8-10 reps) and Bodyweight Dips (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Cable Straight Bar Curls (8-10 reps) and Cable V-Bar Press Down (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Seated Dumbbell Hammer Curl (8-10 reps) and Bent-over Dumbbell Kickback (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Plank (30 seconds) and Cobra Pose (30 seconds) and Back Extensions (15 reps)
complete 3 sets, rest 30 seconds between sets

DAY FIVE: off

DAY SIX: chest and back

superset 1
Barbell Flat Chest Press (8-10 reps) and Wide Gripp Cable Pull Down (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Dumbbell Incline Press (8-10 reps) and Seated Cable Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Dips (failure) and Dumbbell Bent-over Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Cable Crossover Flye (8-10 reps) and Close Grip Pull Down (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 5
Hanging Knee Raise (8-10 reps) and Swiss Ball Roll-In (12-15 reps)
complete 3 sets, rest 30 seconds between sets

DAY SEVEN: off

Workout Plan for Week 3 :

DAY ONE: chest and back

superset 1
Barbell Flat Chest Press (8-10 reps) and Wide Grip Cable Pull Downs (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Dumbbell Incline Press (8-10 reps) and Seated Cable Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Dips (failure) and Bent-over Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Cable Crossover Flye (8-10 reps) and Close Grip Pulldown (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 5
Hanging Knee Raise (8-10 reps) and Swiss Ball Roll-Ins (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 6
Push ups (50) and pull ups (50)
complete as quickly as possible, break sets up however neccessary

DAY TWO: legs

superset 1
Dumbbell Squat (8-10 reps) and Lying Hamstring Curl (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Dumbbell Forward Lunge (8-10 reps) and Stiff-leg Deadlift (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Bulgarian Split Squat (8-10 reps) and Swiss Ball Hamstring Roll-In (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Hanging Leg Raise with Twist (8-10 reps) and Cable Chops (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 5
Air squats (100) and Situp (100)
complete as quickly as possible. Break up the sets however neccessary.

DAY THREE: shoulders

superset 1
Seated Dumbbell Lateral Raise (8-10 reps) and Standing Dumbbell Shrug (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Standing Cable Front Raise (8-10 reps) and Bent-over Rear Delt Row (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Standing Dumbbell Shoulder Press (8-10 reps) and Plate Pinch Press (failure)
complete 3 sets, rest 30 seconds between sets
superset 4
Swiss Ball Crunch (8-10 reps) and Cable Rope Crunch (12-15 reps)
complete 3 sets, rest 30 seconds between sets

DAY FOUR: biceps and triceps

superset 1
Standing Dumbbell Curl (8-10 reps) and Bodyweight Dips (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Cable Straight Bar Curls (8-10 reps) and Cable V-Bar Press Down (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Seated Dumbbell Hammer Curl (8-10 reps) and Bent-over Dumbbell Kickback (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Plank (30 seconds) and Cobra Pose (30 seconds) and Back Extensions (15 reps)
complete 3 sets, rest 30 seconds between sets

DAY FIVE: off

DAY SIX: legs

superset 1
Dumbbell Squat (8-10 reps) and Lying Hamstring Curl (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 2
Dumbbell Forward Lunge (8-10 reps) and Stiff-leg Deadlift (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 3
Bulgarian Split Squat (8-10 reps) and Swiss Ball Hamstring Roll-In (12-15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Hanging Leg Raise with Twist (8-10 reps) and Cable Chops (12-15 reps)
complete 3 sets, rest 30 seconds between sets
Finisher: Air squats (300 reps, as quickly as possible)

DAY SEVEN: off

Workout Plan For week 4

DAY ONE: chest and back

superset 1
Barbell Flat Chest Press (10 reps) and Wide Grip Cable Pull Downs (15 reps)
complete 5 sets, rest 30 seconds between sets
superset 2
Dumbbell Incline Press (10 reps) and Seated Cable Row (15 reps)
complete 4 sets, rest 30 seconds between sets
superset 3
Dips (failure) and Bent-over Row (15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Cable Crossover Flye (10 reps) and Close Grip Pulldown (15 reps)
complete 3 sets, rest 30 seconds between sets
superset 5
Hanging Knee Raise (10 reps) and Swiss Ball Roll-Ins (15 reps)
complete 3 sets, rest 30 seconds between sets
superset 6
Push ups (failure) and Pull Ups (failure)
complete 3 sets, rest 30 seconds

DAY TWO: legs

superset 1
Dumbbell Squat (10 reps) and Lying Hamstring Curl (15 reps)
complete 5 sets, rest 30 seconds between sets
superset 2
Dumbbell Forward Lunge (10 reps) and Stiff-leg Deadlift (15 reps)
complete 4 sets, rest 30 seconds between sets
superset 3
Bulgarian Split Squat (10 reps) and Swiss Ball Hamstring Roll-In (15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Hanging Leg Raise with Twist (10 reps) and Cable Chops (15 reps)
complete 3 sets, rest 30 seconds between sets
superset 5
Air squat (failure) and Plank (failure)
complete 3 sets, rest 30 seconds between sets

DAY THREE: shoulders

superset 1
Seated Dumbbell Lateral Raise (10 reps) and Standing Dumbbell Shrug (15 reps)
complete 5 sets, rest 30 seconds between sets
superset 2
Standing Cable Front Raise (10 reps) and Bent-over Rear Delt Row (15 reps)
complete 4 sets, rest 30 seconds between sets
superset 3
Standing Dumbbell Shoulder Press (10 reps) and Plate Pinch Press (failure)
complete 3 sets, rest 30 seconds between sets
superset 4
Swiss Ball Crunch (10 reps) and Cable Rope Crunch (15 reps)
complete 3 sets, rest 30 seconds between sets
superset 5
Flutter kicks (failure) and Plank (failure)
complete 3 sets, rest 30 seconds between sets

DAY FOUR: biceps and triceps

superset 1
Standing Dumbbell Curl (10 reps) and Bodyweight Dips (15 reps)
complete 4 sets, rest 30 seconds between sets
superset 2
Cable Straight Bar Curls (10 reps) and Cable V-Bar Press Down (15 reps)
complete 4 sets, rest 30 seconds between sets
superset 3
Seated Dumbbell Hammer Curl (10 reps) and Bent-over Dumbbell Kickback (15 reps)
complete 4 sets, rest 30 seconds between sets
superset 4
Plank (30 seconds) and Cobra Pose (30 seconds) and Back Extensions (15 reps)
complete 3 sets, rest 30 seconds between sets

DAY FIVE: off

DAY SIX: chest and back

superset 1
Barbell Flat Chest Press (10 reps) and Wide Gripp Cable Pull Down (15 reps)
complete 5 sets, rest 30 seconds between sets
superset 2
Dumbbell Incline Press (10 reps) and Seated Cable Row (15 reps)
complete 4 sets, rest 30 seconds between sets
superset 3
Dips (failure) and Dumbbell Bent-over Row (15 reps)
complete 3 sets, rest 30 seconds between sets
superset 4
Cable Crossover Flye (10 reps) and Close Grip Pull Down (15 reps)
complete 3 sets, rest 30 seconds between sets
superset 5
Hanging Knee Raise (10 reps) and Swiss Ball Roll-In (15 reps)
complete 3 sets, rest 30 seconds between sets

DAY SEVEN: off

Workout plan for week 5

DAY ONE: full body circuit

Deadlift, Barbell Bench Press, Pull Ups, Dumbbell Push Press, Barbell Curl, Tricep Press Down, Hanging Leg Lift
complete 10 reps of each exercise for a total of 5 rounds. Rest as little as possible between exercises.

DAY TWO: off

DAY THREE: full body circuit

Barbell Squat, Incline Dumbbell Chest Press, Pull Ups, Dumbbell Side Lateral Raise, Dumbbell Curl, Triceps Pressdown, Plank
complete 10 reps of each exercise for a total of 5 rounds. Rest as little as possible between exercises.

DAY FOUR: off

DAY FIVE: full body circuit

Deadlift, Barbell Bench Press, Pull Ups, Dumbbell High Pull, Barbell Curl, Dips, Hanging Leg Lift
complete 10 reps of each exercise for a total of 5 rounds. Rest as little as possible between exercises.

DAY SIX: off

DAY SEVEN: full body circuit

Squat, Barbell Bench Press, Pull Ups, Dumbbell Push Press, Barbell Curl, Triceps Press Down, Hanging Leg Lift
complete 10 reps of each exercise for a total of 5 rounds. Rest as little as possible between exercises.

Workout Plan for week 6

DAY ONE: off

DAY TWO: full body circuit

Deadlift, Barbell Bench Press, Pull Ups, Dumbbell Push Press, Barbell Curl, Tricep Press Down, Hanging Leg Lift
complete 8-10 reps of each exercise for a total of 7 rounds. Rest as little as possible between exercises.

DAY THREE: off

DAY FOUR: full body circuit

Barbell Squat, Incline Dumbbell Chest Press, Pull Ups, Dumbbell Side Lateral Raise, Dumbbell Curl, Triceps Pressdown, Plank
complete 8-10 reps of each exercise for a total of 7 rounds. Rest as little as possible between exercises.

DAY FIVE: off

DAY SIX: full body circuit

Deadlift, Barbell Bench Press, Pull Ups, Dumbbell High Pull, Barbell Curl, Dips, Hanging Leg Lift
complete 8-10 reps of each exercise for a total of 7 rounds. Rest as little as possible between exercises.

DAY SEVEN: off

References:

+http://www.muscleandfitness.com/workouts/workout-routines/

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