SIX WEEK SHRED

EXERCISE CALENDAR

Week 1 / Day 1

Push
- 4x8 Incline Bench Press (Dumbbell)
- 4x10 Chest Fly’s (Dumbbell)
- 4x10 Straight Bar Pulldown
- 4x10 Overhead Extension (Cable)
- 4x8 Seated Military Press
- 4x10 Shoulder Lateral Raises (Dumbbell)
- 25 Min Cardio

Week 1 / Day 2

Pull
- 4x10 Wide-Grip Lat Pulldown
- 4x10 Single Arm Row (Dumbbell)
- 4x15 Shrugs
- 4x10 Upright Row (Barbell)
- 4x16 Seated Alternating Curl
- 4x10 Incline Bench Curls
- 25 Min Cardio

Week 1 / Day 3

Legs / Abs
- 4x16 Reverse Lunges (Dumbbell)
- 4x10 Seated Leg Extension
- 4x10 Prone Leg Curl
- 4x12 Seated Calf Raises
- 4x16 Alternating Knee-Up Crunches
- 4x15 Standard Crunches
- 3x30s Leg Lift Holds
- 25 Min Cardio
 Week 1 / Day 4

Time To Rest, Kinda.

Week 1 / Day 5

Push
- 4x8 Bench Press
- 4x10 Chest Fly’s (Cable)
- 4x10 Rope Pulldown
- 4x10 Overhead Extension (Dumbbell)
- 4x8 Overhead Press (Barbell)
- 4x10 Shoulder Lateral Raises (Cable)
- 25 Min Cardio

Week 1 / Day 6

Pull
- 4x10 Under-Grip Lat Pulldown
- 4x8 Bent-Over Row (Barbell)
- 4x15 Shrugs
- 4x10 Upright Row (Dumbbell)
- 4x16 Standing Alternating Curl
- 4x10 Preacher Curl (Machine OR Barbell)
- 25 Min Cardio

Week 1 / Day 7

Legs / Abs
- 4x8 Squats
- 4x10 Hip Thrusts
- 4x10 Prone Leg Curl
- 4x12 Standing Calf Raises
- 4x16 Alternating Knee-Up Crunches
- 4x10 V-Ups
- 3x30s Plank Holds
- 25 Min Cardio

Week 2 / Day 8
 Time To Rest, Kinda.

Week 2 / Day 9

Push
- 4x8 Incline Bench Press (Dumbbell)
- 4x10 Chest Fly’s (Dumbbell)
- 4x10 Straight Bar Pulldown
- TIME TO DROPSET
- 4x10 Overhead Extension (Cable)
- 4x8 Seated Military Press
- 4x10 Frontal Lateral Raises (Cable)
- 15 Min HIIT

Week 2 / Day 10

Pull
- 4x10 Wide-Grip Lat Pulldown
- 4x10 Close-Grip Seated Row (Cable OR Machine)
- 4x15 Shrugs
- 4x10 Upright Row (Barbell)
- 4x16 Seated Alternating Curl
- TIME TO DROPSET
- 4x10 Preacher Curl (Machine OR Barbell)
- 35 Min Cardio

Week 2 / Day 11

Legs / Abs
- 4x8 Squats
- 4x10 Seated Leg Extension
- TIME TO DROPSET
- 4x10 Prone Leg Curl
- 4x12 Seated Calf Raises
- 4x16 Alternating Knee-Up Crunches
- 4x10 Leg Raises
- 3x30s Leg Lift Holds
- 35 Min Cardio

Week 2 / Day 12

Time To Rest, Kinda.

Push
- 4x8 Bench Press
- TIME TO DROPSET
- 4x10 Chest Fly’s (Cable)
- TIME TO DROPSET
- 4x10 Straight Bar Pulldown
- 4x10 Overhead Extension (Dumbbell)
- 4x8 Seated Military Press
- 4x10 Shoulder Lateral Raises (Cable)
- 35 Min Cardio

Week 2 / Day 14

Pull
- 4x10 Under-Grip Lat Pulldown
- TIME TO DROPSET
- 4x10 Close-Grip Seated Row (Cable OR Machine)
- 4x8 Bent-Over Row (Barbell)
- 4x15 Shrugs
- 4x10 Upright Row (Barbell)
- 4x16 Seated Alternating Curl
- TIME TO DROPSET
- 4x10 Preacher Curl (Machine OR Barbell)
- 15 Min HIIT

Week 3 / Day 15

Legs / Abs
- 4x8 Squats
- 4x16 Reverse Lunges (Dumbbell)
- TIME TO DROPSET
- 4x10 Prone Leg Curl
- 4x12 Seated Calf Raises
- TIME TO SUPERSET
- 4x16 Alternating Knee-Up Crunches
- 4x10 Leg Raises
- 3x30s Plank Holds
- 45 Min Cardio

Week 3 / Day 16
 Time To Rest, Kinda.

Week 3 / Day 17

Push
- 4x8 Incline Bench Press (Dumbbell)
- TIME TO DROPSET
- 4x10 Chest Fly’s (Dumbbell)
- TIME TO DROPSET
- 4x10 Rope Pulldown
- 4x10 Overhead Extension (Dumbbell)
- TIME TO SUPERSET
- 4x8 Seated Military Press
- 4x10 Shoulder Lateral Raises (Dumbbell)
- 45 Min Cardio
-
Week 3 / Day 18

Pull
- 4x10 Close-Grip Seated Row (Cable OR Machine)
- TIME TO SUPERSET
- 4x10 Wide-Grip Lat Pulldown
- 4x10 Under-Grip Lat Pulldown
- 4x15 Shrugs
- 4x10 Upright Row (Dumbbell)
- 4x16 Standing Alternating Curl
- TIME TO DROPSET
- 4x10 Preacher Curl (Machine OR Barbell)
- 15 Min HIIT

Week 3 / Day 19

Legs / Abs
- 4x16 Reverse Lunges (Dumbbell)
- TIME TO DROPSET
- 4x8 Squats
- TIME TO DROPSET
- 4x10 Seated Leg Extension
- 4x12 Standing Calf Raises
- TIME TO SUPERSET
- 4x16 Alternating Knee-Up Crunches
- 4x10 V-Ups
- 4x15 Standard Crunches
- 3x30s Plank Holds
- 45 Min Cardio

Week 3 / Day 20

Time To Rest, Kinda.

Week 3 / Day 21

Push
- 4x8 Bench Press
- TIME TO DROPSET
- 4x10 Chest Fly’s (Cable)
- TIME TO SUPERSET
- 4x10 Rope Pulldown
- 4x10 Overhead Extension (Dumbbell)
- TIME TO SUPERSET
- 4x8 Overhead Press (Barbell)
- 4x10 Shoulder Lateral Raises (Cable)
- 45 Min Cardio

Week 4 / Day 22

Pull
- 4x10 Wide-Grip Lat Pulldown
- TIME TO DROPSET
- 4x10 Single Arm Row (Cable)
- 4x8 Bent-Over Row (Barbell)
- 4x15 Shrugs
- 4x10 Upright Row (Barbell)
- TIME TO SUPERSET
- 4x16 Seated Alternating Curls
- 4x10 Incline Bench Curls
- 15 Min HIIT

Week 4 / Day 23

Legs / Abs
- 4x8 Squats
- TIME TO DROPSET
- 4x10 Prone Leg Curl
- TIME TO DROPSET
- 4x10 Seated Leg Extensions
- 4x12 Seated Calf Raises
- TIME TO SUPERSET
- 4x16 Alternating Knee-Up Crunches
- 4x10 V-Ups
- 4x10 Leg Raises
- 3x30s Leg Lift Holds
- 60 Min Cardio

Week 4 / Day 24

Time To Rest, Kinda.

Week 4 / Day 25

Push
- 4x8 Incline Bench Press (Dumbbell)
- TIME TO DROPSET
- 4x10 Chest Fly’s (Dumbbell)
- TIME TO SUPERSET
- 4x10 Straight Bar Pulldown
- 4x10 Overhead Extension (Dumbbell)
- 4x10 Triceps Kickback (Cable)
- 4x8 Seated Military Press (Dumbbell)
- TIME TO SUPERSET
- 4x10 Frontal Lateral Raises (Cable)
- 4x10 Shoulder Lateral Raises (Dumbbell)
- 60 Min Cardio
-
Week 4 / Day 26

Pull
- 4x10 Under-Grip Lat Pulldown
- TIME TO SUPERSET
- 4x10 Single Arm Row (Dumbbell)
- 4x8 Bent-Over Row (Barbell)
- TIME TO SUPERSET
- 4x15 Shrugs
- 4x10 Upright Row (Barbell)
- 4x16 Seated Alternating Curls
- TIME TO DROPSET
- 4x10 Preacher Curls
- 15 Min HIIT
 Week 4 / Day 27

Legs / Abs
- 4x16 Reverse Lunges
- TIME TO DROPSET
- 4x10 Prone Leg Curl
- TIME TO DROPSET
- 4x10 Seated Leg Extensions
- 4x10 Hip Thrusts
- 4x12 Standing Calf Raises
- TIME TO SUPERSET
- 4x16 Alternating Knee-Up Crunches
- 4x15 Standard Crunches
- 4x10 Leg Raises
- 3x30s Plank Holds
- 60 Min Cardio

Week 5 / Day 28
Time To Rest, Kinda.

Week 5 / Day 29
Push
- 4x8 Bench Press
- TIME TO DROPSET
- 4x10 Chest Fly’s (Cable)
- TIME TO SUPERSET
- 4x10 Rope Pulldown
- 4x10 Overhead Extension (Cable)
- TIME TO DROPSET
- 4x10 Triceps Kickback (Cable)
- TIME TO SUPERSET
- 4x8 Overhead Press (Barbell)
- 4x10 Shoulder Lateral Raises (Dumbbell)
- 60 Min Cardio

Week 5 / Day 30

Pull
- 4x10 Wide-Grip Lat Pulldown
- TIME TO SUPERSET
- 4x10 Single Arm Row (Cable)
- 4x8 Bent-Over Row (Barbell)
- TIME TO SUPERSET
- 4x15 Shrugs
- 4x10 Upright Row (Dumbbell)
- TIME TO DROPSET
- 4x16 Standing Alternating Curls
- TIME TO DROPSET
- 4x10 Preacher Curls
- 15 Min HIIT

Week 5 / Day 31
Legs / Abs
- 4x8 Squats
- TIME TO DROPSET
- 4x10 Prone Leg Curl
- TIME TO DROPSET
- 4x10 Seated Leg Extensions
- 4x10 Hip Thrusts
- 4x12 Seated Calf Raises
- TIME TO SUPERSET
- 4x16 Alternating Knee-Up Crunches
- 4x10 V-Ups
- 4x10 Leg Raises
- 3x30s Leg Lift Holds
- 60 Min Cardio

Week 5 / Day 32

Time To Rest, Kinda.

Week 5 / Day 33

Push
- 4x8 Incline Bench Press (Dumbbell)
- TIME TO DROPSET
- 4x10 Chest Fly’s (Dumbbell)
- TIME TO SUPERSET
- 4x10 Straight Bar Pulldown
- 4x10 Overhead Extension (Cable)
- TIME TO DROPSET
- 4x10 Triceps Kickback (Dumbbell)
- TIME TO DROPSET
- 4x8 Seated Military Press
- TIME TO SUPERSET
- 4x10 Frontal Lateral Raises (Cable)
- 4x10 Shoulder Lateral Raises (Dumbbell)
- 60 Min Cardio

Week 5 / Day 34
Pull
- TIME TO DROPSET
- 4x10 Close-Grip Seated Row
- TIME TO SUPERSET
- 4x10 Single Arm Row (Dumbbell)
- 4x8 Bent-Over Row (Barbell)
- TIME TO SUPERSET
- 4x15 Shrugs
- 4x10 Upright Row (Dumbbell)
- TIME TO DROPSET
- 4x16 Seated Alternating Curls
- TIME TO DROPSET
- 4x10 Incline Bench Curls
- 15 Min HIIT
Week 5 / Day 35

Legs / Abs
- 4x8 Squats
- TIME TO DROPSET
- 4x10 Prone Leg Curl
- TIME TO DROPSET
- 4x10 Seated Leg Extensions
- 4x16 Reverse Lunges
- 4x12 Seated Calf Raises
- TIME TO SUPERSET
- 4x16 Alternating Knee-Up Crunches
- 4x15 Standard Crunches
- 4x10 Leg Raises
- 3x30s Plank Holds
- 60 Min Cardio

Week 6 / Day 36
Time To Rest, Kinda.

Week 6 / Day 37

Push
- 4x8 Bench Press
- TIME TO DROPSET
- 4x10 Chest Fly’s (Cable)
- TIME TO DROPSET
- 4x10 Rope Pulldown
- TIME TO SUPERSET
- 4x10 Overhead Extension (Cable)
- 4x10 Triceps Kickback (Cable)
- TIME TO SUPERSET
- 4x8 Overhead Press
- 4x10 Shoulder Lateral Raises (Dumbbell)
- TIME TO DROPSET
- 4x10 Frontal Lateral Raises (Cable)
- 60 Min Cardio
Week 6 / Day 38

Pull
- TIME TO SUPERSET
- 4x10 Wide-Grip Lat Pulldown
- 4x10 Under-Grip Lat Pulldown
- 4x10 Single Arm Row (Cable)
- TIME TO DROPSET
- 4x10 Close-Grip Seated Row
- TIME TO SUPERSET
- 4x15 Shrugs
- 4x10 Upright Row (Barbell)
- TIME TO SUPERSET
- 4x16 Standing Alternating Curls
- 4x10 Preacher Curls
- 15 Min HIIT

Week 6 / Day 39

Legs / Abs
- 4x10 Hip Thrusts
- TIME TO DROPSET
- 4x10 Prone Leg Curl
- TIME TO DROPSET
- 4x10 Seated Leg Extensions
- 4x16 Reverse Lunges
- 4x12 Standing Calf Raises
- TIME TO SUPERSET
- 4x16 Alternating Knee-Up Crunches
- 4x15 Standard Crunches
- 4x10 Leg Raises
- 3x30s Leg Lift Holds
- 60 Min Cardio

Week 6 / Day 40

Time To Rest, Kinda.

Week 6 / Day 41

Push
- TIME TO DROPSET
- 4x8 Incline Press Dumbbell
- TIME TO DROPSET
- 4x10 Chest Fly’s (Cable)
- TIME TO SUPERSET
- 4x10 Straight Bar Pulldown
- 4x10 Overhead Extension (Cable)
- TIME TO DROPSET
- 4x10 Triceps Kickback (Dumbbell)
- TIME TO SUPERSET
- 4x8 Seated Military Press
- 4x10 Shoulder Lateral Raises (Dumbbell)
- TIME TO DROPSET
- 4x10 Frontal Lateral Raises (Cable)
- 60 Min Cardio

Week 6 / Day 42

Pull
- 4x8 Bent-Over Row (Barbell)
- TIME TO SUPERSET
- 4x10 Close-Grip Seated Row
- 4x10 Single Arm Row (Dumbbell)
- TIME TO DROPSET
- 4x10 Under-Grip Lat Pulldown
- TIME TO SUPERSET
- 4x15 Shrugs
- 4x10 Upright Row (Dumbbell)
- TIME TO SUPERSET
- 4x16 Standing Alternating Curls
- 4x10 Preacher Curls
- TIME TO DROPSET
- 4x10 Incline Bench Curls
- 15 Min HIIT