Shredded Workout I

You’ve had Domination, now it is time for the Shredded Workout I! This workout is great for men and women!

 

Shredded Workout I

My name is Dustin- Let’s get shredded

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:

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!

 

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