21 days shredded work – out is a combination of different exercises and diet to get a well – shaped body. 21 – days physical fitness plan is very helpful to reshaping the body through different tests. It is also known as hardcore action plan or an emergency – break glass rescue package. This 21 – days fat loss workout to shredded is not only for experts but is also suitable for working people.

Workout Summary

Burn Fat
Split
Advanced
6
Body Only
Male, Female

Workout Description

21 days shredded work – out is a combination of different exercises and diet to get a well – shaped body. 21 – days physical fitness plan is very helpful to reshaping the body through different tests. It is also known as hardcore action plan or an emergency – break glass rescue package. This 21 – days fat loss workout to shredded is not only for experts but is also suitable for working people.
21 – days fat loss workout to shredded needs many steps of work – out. Difference forces are required to change the body. It is also important to remember that it is actually a 7 – day plan and repeats for 21 days with the combination of rest days. Use heavy lifting two times per day. Took up 10 slams on same day and jump on treadmill for 2 minutes for active recovery. These exercise will help to maintain the heart beat through pouring sweat.

Workout Routine

Workout Days
1

2

3

4

5

6

7

1- Monday

Monday is a happy start to get shredded through kick ass leg day. Start this day with warm up exercise with light jogging and stretching. For the base power movement, there needs to hit 5 – sets of 5 – reps on the Deadlift. The use the 1st 2 – sets of 5 as a warm up to work for weight management. There is no need to afraid for taking extra sets of warm – up more than 2 sets with the help of handling heavy weights. Summary of Monday workout will be such as:

  • 5 sets of 5 reps on Deadlift
  • 5 rounds of Circuit A
  • Front Squat: 5 sets of 5 reps
  • Medal ball thruster throws: 5 sets of 5 reps
  • Med ball slams: 5 sets of 5 reps
  • Treadmill walk. 3mph @ 10% incline: 5 sets for 2 minutes
  • Circuit B: 3 rounds
  • Hamstring Bridge: 3 sets of 5 reps
  • Glute bridge: 3 sets of 10 reps
  • Plank: 1 sets for 6 minutes





2- Tuesday

On Tuesday, these steps are required for workout:

  • Superset: 7 sets
  • Dumbbell chest press 2 – 5 sets of 5 – 10 reps
  • T-Bar row: 5 sets of 10 reps
  • Circuit: 5 rounds
  • Close grip barbell bench press: 5 sets of 5 reps
  • Wide grip lat pull downs: 5 sets of 5 reps
  • Wide grip bench press: 5 sets 8 reps
  • Underhand lat pull downs: 5 sets 8 reps
  • Bike or airdyne: 5 sets for 3 minutes
  • 1Bike for 1 minute



3- Wednesday

There needs a short workout on this day. These steps will need to follow:

  • Barbell rollout or ab wheel: 12 reps
  • Stability alternates: 10 reps (each side)
  • Hip dips: 10 reps on bench each side
  • Barbell crunches: 20 reps
  • Rest: 1 minutes



4- Thursday

Day 4 is actually to shred the shoulders. This workout will be done on Thursday:

  • Dumbbell Shoulder Iso-Press 1×10, 1×8, 3×5, 1×3 sets and reps
  • Circuit: 5 Rounds
  • Shoulder Flys: 5x10sets and reps
  • Jump Rope: 5×1 minute
  • Front Raises: 5x10sets and reps
  • Jump Rope: 5×1 minute
  • Rear DeltFlys: 5x10sets and reps
  • Jump Rope: 5×1 minute
  • Barbell Shrugs: 5x10sets and reps
  • Barbell Shrugs: 5x10sets and reps





5- Friday

Day 5 is the leg day mostly. These steps will be done on Friday:

  • Squat: 1×10, 3×5, 3x3sets and reps
  • Superset: 3 Sets
  • Split Squats: 4 reps, each leg
  • Jump Lunges: 5 reps, each side
  • Bike: 2 minutes
  • Core Circuit: 3 Rounds
  • Walk Outs: 20*
  • Treadmill Speed Walk (15% Incline): 1 Minute
  • Pikes: 20*
  • Treadmill Speed Walk (15% Incline) 1 Minute
  • Ab Wheel: 20*
  • Treadmill Speed Walk (15% Incline): 1 Minute
  • *Decrease core reps by 5 each round



6- Saturday

  • Underhand Chin Ups: Max Reps
  • Dips: Max Reps
  • Barbell Curls: 5
  • Dumbbell Skull crushers:5
  • Dumbbell Curls w/ ¼ rep at top:10
  • Triceps Push Downs: 10
  • Jog: .25 mile (400m)



7- Sunday

Sunday is an off day as a relax day.

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