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30 Day Shred. Guaranteed results! banner

30 Day Shred. Guaranteed results!

Cutting

Advanced

Dumbbell

Plan Details

The 30 Day Shred. Guaranteed results! routine by J_Chapman23 is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

This routine is designed to build muscle definition and increase strength and flexibility while cutting body fat. Cardiovascular exercise in this routine is designed for people who need low-impact/high output cardio. This routine has more reps per set so that you can focus on lifting lighter weight to increase your muscle endurance and definition without bulking up. An extra day is added for use as a make-up day if you miss one. Simply complete a make-up workout and get back in the groove! Guaranteed results in 30 days!

Routine detail

Mon

Chest and Triceps

Est. 156 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Tricep Machine Demonstration

Tricep Machine

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

4 Sets x 12 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Tue

Back and Biceps

Est. 160 min

12 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Machine Vertical Row (Close Grip) Demonstration

Machine Vertical Row (Close Grip)

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Reverse Pec-Deck Demonstration

Reverse Pec-Deck

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 12 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

4 Sets x 12 Reps

The Line!! Demonstration

The Line!!

1 Set x 1 Rep

Elliptical Training Demonstration

Elliptical Training

1 Set

Wed

Legs

Est. 149 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

4 Sets x 24 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 24 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 24 Reps

Bridge Demonstration

Bridge

4 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set

Thu

Core Strength

Est. 134 min

11 exercises

Decline Crunch Demonstration

Decline Crunch

4 Sets x 12 Reps

Plank Demonstration

Plank

4 Sets

Machine Crunch Demonstration

Machine Crunch

4 Sets x 12 Reps

Machine Obliques Demonstration

Machine Obliques

4 Sets x 12 Reps

Side Bridge Demonstration

Side Bridge

4 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 12 Reps

Machine Knee-Ups Demonstration

Machine Knee-Ups

4 Sets x 12 Reps

6 inches Demonstration

6 inches

4 Sets x 12 Reps

Stability Ball Back Extension Demonstration

Stability Ball Back Extension

4 Sets x 12 Reps

Stability Ball Back Stretch Demonstration

Stability Ball Back Stretch

3 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set

Fri

Shoulders and Forearms

Est. 150 min

11 exercises

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 12 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 12 Reps

Elvis Shrug Demonstration

Elvis Shrug

4 Sets x 12 Reps

Weight Plate Pinch Demonstration

Weight Plate Pinch

4 Sets x 1 Reps

Dumbbell Alternating Reverse Curl Demonstration

Dumbbell Alternating Reverse Curl

4 Sets x 12 Reps

Wrist Roller Demonstration

Wrist Roller

4 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 12 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Sat

Cardio

Est. 123 min

2 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Sun

Flexibility

Est. 180 min

16 exercises

Band Hamstring Stretch Demonstration

Band Hamstring Stretch

4 Sets x 12 Reps

Hamstring Stretch Demonstration

Hamstring Stretch

4 Sets x 12 Reps

Kneeling Forearm Stretch Demonstration

Kneeling Forearm Stretch

4 Sets

Standing Trunk Rotation Demonstration

Standing Trunk Rotation

4 Sets x 12 Reps

Bench Quad Stretch (Supine) Demonstration

Bench Quad Stretch (Supine)

4 Sets x 12 Reps

Peroneal Stretch Demonstration

Peroneal Stretch

4 Sets x 12 Reps

Quadricep Stretch Demonstration

Quadricep Stretch

4 Sets x 12 Reps

Runner's Stretch Demonstration

Runner's Stretch

4 Sets x 12 Reps

Seated Floor Hamstring Stretch Demonstration

Seated Floor Hamstring Stretch

4 Sets x 12 Reps

Shoulder Stretch Demonstration

Shoulder Stretch

4 Sets x 12 Reps

Back Stretch Demonstration

Back Stretch

4 Sets x 12 Reps

Tricep Stretch Demonstration

Tricep Stretch

4 Sets x 12 Reps

Upper Back Stretch Demonstration

Upper Back Stretch

4 Sets x 12 Reps

Wide Leg Stretch Demonstration

Wide Leg Stretch

4 Sets

World's Greatest Stretch Demonstration

World's Greatest Stretch

4 Sets x 12 Reps

Yoga Demonstration

Yoga

1 Set

Any

Make Up Full Body Day

Est. 154 min

11 exercises

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 12 Reps

Butt Machine Demonstration

Butt Machine

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Wrist Roller Demonstration

Wrist Roller

4 Sets x 12 Reps

Machine Crunch Demonstration

Machine Crunch

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

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