THE SHREDDER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

spellcaster on October 22, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

Description

this regiment is targetted to shred your muscles and say bye bye to your fat so step and drain it

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	11	60
	40 lbs.	11	60
Incline Dumbbell Flyes	30 lbs.	13	60
	30 lbs.	13	60
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Lower Back
Back Extensions	-	10	60
	-	10	60
Abs
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Lateral Dumbbell Raises	12 lbs.	13	60
	12 lbs.	13	60
	12 lbs.	13	60
Trapezius
Barbell Upright Rows	65 lbs.	8	60
	65 lbs.	8	60
Dumbbell Shrugs	50 lbs.	12	60
	50 lbs.	12	60
Triceps
Lying Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	14	60
	15 lbs.	14	60
Abs
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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