shortcut to shred.pdf

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Shortcut to shred is a weight loss program for intermediate to advance "gym rat" because this program, even though its very detailed, consist a lot of work, with the heavy schedule and cost you a hell lot of stamina and nutrition to grab its result! Really demanding workout for a person who want fast, heavy, hard lean muscle mass and get rid fatty belly on his or her body!

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  • www.bodybuilding.com/shortcut2shred

  • www.bodybuilding.com/shortcut2shred

    www.bodybuilding.com/shortcut2shred

    Workout ProgramCardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between your lifts, you will do cardio between every single set. Simply put, youll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio.

    Cardio effectively replaces your rest periods. Now, I dont mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute.

    Between each set, youll do one minute of a cardio acceleration exercise. If youre new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible.

    Cardio aCCeleration oPtionsKB SwingGoblet SquatSquat JumpBox JumpDB Step-upBB Step-upSprintsRunning in PlaceMedicine Ball SlamDumbbell LungeLunge JumpsSide-to-Side Box ShuffleSledgehammer SwingBattling RopesRocket JumpLateral BoundLateral Box JumpSide Standing Long JumpMountain ClimberJump Rope

    Knee Tuck JumpDiagonal BoundTire FlipSkipping (in place)EllipticalDB CleanSmith Machine CleanStep-up with Knee Raise

    sHortCut to sHredWorkout ProgramPHase 1: Week 1 Workout 1: Chest, triCeps, Abs (multi-joint)

    ExErcisE sEts rEpsBench Press 4 9-11Incline Dumbbell Press 3 9-11Decline Smith Machine Press 3 9-11Dips 4 9-11Close-Grip Bench Press 4 9-11Cable Crunch 3 9-11Smith Machine Hip Thrust 3 9-11

    Workout 2: shoulders, legs, CAlves (multi-joint)

    ExErcisE sEts rEpsBarbell Shoulder Press 4 9-11Alternating Dumbbell Shoulder Press (Standing) 3 9-11Smith Machine One-Arm Upright Row 3 9-11Squat 4 9-11Deadlift 3 9-11Walking Lunge 3 9-11Standing Calf Raise 3 9-11Seated Calf Raise 3 9-11

    Workout 3: bACk, trAps, biCeps (multi-joint)

    ExErcisE sEts rEpsBarbell Bent Over Row 4 9-11Dumbbell Bent-Over Row 3 9-11Seated Cable Row 3 9-11Barbell Shrug 4 9-11Barbell Curl 3 9-11Barbell or EZ-Bar Preacher Curl 3 9-11Reverse-Grip Barbell Curl 3 9-11Barbell Wrist Curl 3 9-11

    Workout 4: Chest, triCeps, Abs (single joint)

    ExErcisE sEts rEpsIncline Dumbbell Flye 3 12-15Dumbbell Flye 3 12-15Cable Crossover 3 12-15Triceps Pressdown 3 12-15Overhead Dumbbell Extension 3 12-15Cable Lying Triceps Extension 3 12-15Crunch 3 12-15Standing Oblique Cable Crunch 3 12-15

    Workout 5: shoulders, legs, CAlves

    ExErcisE sEts rEpsDumbbell Lateral Raise 3 12-15Barbell Front Raise 3 12-15Dumbbell Bent-Over Lateral Raise 3 12-15Leg Extension 4 12-15Leg Curl 4 12-15Seated Calf Raise 3 12-15Donkey or Leg Press Calf Raise 3 12-15

    Workout 6: Back, traps, Biceps

    ExErcisE sEts rEpsLat Pulldown 3 12-15Reverse-Grip Pulldown 3 12-15

    Straight-Arm Pulldown 3 12-15Smith Machine Behind-the-Back Shrug 4 12-15Incline Dumbbell Curl 3 12-15High Cable Curl 3 12-15Rope Cable Curl 3 12-15Dumbbell Reverse Wrist Curl 3 12-15

    PHase 1: Week 2 Workout 1: Chest, triCeps, Abs (multi-joint)

    ExErcisE sEts rEpsBench Press 4 6-8Incline Dumbbell Press 3 6-8Decline Smith Machine Press 3 6-8Dips 4 6-8Close-Grip Bench Press 4 6-8Cable Crunch 3 7-8Smith Machine Hip Thrust 3 7-8

    Workout 2: shoulders, legs, CAlves

    ExErcisE sEts rEpsBarbell Shoulder Press 4 6-8Alternating Dumbbell Shoulder Press (Standing) 3 6-8Smith Machine One-Arm Upright Row 3 6-8Squat 4 6-8Deadlift 3 6-8Walking Lunge 3 6-8Standing Calf Raise 3 7-8Seated Calf Raise 3 7-8

    Workout 3: Back, traps, Biceps

    ExErcisE sEts rEpsBarbell Bent Over Row 4 6-8Dumbbell Bent-Over Row 3 6-8

  • www.bodybuilding.com/shortcut2shred

    www.bodybuilding.com/shortcut2shred

    by 20-30 percent and lift until you reach muscle failure again. You are now done with the set and ready to move to the next exercise.

    Workout 1: Chest, triCeps, Abs (multi-joint)

    ExErcisE sEts rEpsBench Press 4* 9-11Incline Bench Press 3* 9-11Decline Dumbbell Press 3* 9-11Dips 4* 9-11Close-Grip Bench Press 4* 9-11Smith Machine Crunch 3* 9-11Hanging Leg Raise 3* 9-11

    *On the last set do a cardio accelerated rest-pause dropset

    Workout 2: shoulders, legs, CAlves (multi-joint)

    ExErcisE sEts rEpsBarbell Shoulder Press 4* 9-11Dumbbell Shoulder Press (Seated) 3* 9-11Dumbbell Upright Row 3* 9-11Squat 4* 9-11Deadlift 3* 9-11Leg Press 3* 9-11Standing Calf Raise 3* 9-11Seated Calf Raise 3* 9-11

    *On the last set do a cardio accelerated rest-pause dropset

    Workout 3: bACk, trAps, biCeps (multi-joint)

    ExErcisE sEts rEpsBarbell Bent Over Row 4* 9-11Incline Dumbbell Row 3* 9-11Seated Cable Row 3* 9-11Barbell Shrug 4* 9-11Barbell Curl 3* 9-11Seated Barbell Curl 3* 9-11Reverse-Grip Barbell or EZ-Bar Curl 3* 9-11Behind-The-Back Wrist Curl 3* 9-11

    *On the last set do a cardio accelerated rest-pause dropset

    Dumbbell Flye 3 21-30Cable Crossover 3 21-30Triceps Pressdown 3 21-30Overhead Dumbbell Extension 3 21-30Cable Lying Triceps Extension 3 21-30Crunch 3 21-30Standing Oblique Cable Crunch 3 21-30

    Workout 5: shoulders, legs, CAlves

    ExErcisE sEts rEpsDumbbell Lateral Raise 3 21-30Barbell Front Raise 3 21-30Dumbbell Bent-Over Lateral Raise 3 21-30Leg Extension 4 21-30Leg Curl 4 21-30Seated Calf Raise 3 21-30Donkey or Leg Press Calf Raise 3 21-30

    Workout 6: Back, traps, Biceps

    ExErcisE sEts rEpsLat Pulldown 3 21-30Reverse-Grip Pulldown 3 21-30Straight-Arm Pulldown 3 21-30Smith Machine Behind-the-Back Shrug 4 21-30Incline Dumbbell Curl 3 21-30High Cable Curl 3 21-30Rope Cable Curl 3 21-30Dumbbell Reverse Wrist Curl 3 21-30

    PHase 2: Week 4If youre feeling really good and want to make the Shortcut to Shred sessions even more intense, start performing a cardio accelerated rest-pause dropset on the last set of each major exercise. The technique is as brutal as it sounds, believe me.

    cardio accelerated rest-pause dropset: Take the last set of each exercise to muscle failure. Then, rack the weight and perform cardio acceleration by running in place for 15-20 seconds. Pick up the weight and continue doing reps until you reach muscle failure again. Immediately decrease the weight

    PHase 1: Week 3 Workout 1: Chest, triCeps, Abs (multi-joint)

    ExErcisE sEts rEpsBench Press 4 2-5Incline Dumbbell Press 3 2-5Decline Smith Machine Press 3 2-5Dips 4 2-5Close-Grip Bench Press 4 2-5Cable Crunch 3 5-6Smith Machine Hip Thrust 3 5-6

    Workout 2: shoulders, legs, CAlves

    ExErcisE sEts rEpsBarbell Shoulder Press 4 2-5Alternating Dumbbell Shoulder Press (Standing) 3 2-5Smith Machine One-Arm Upright Row 3 4-5Squat 4 2-5Deadlift 3 2-5Walking Lunge 3 4-5Standing Calf Raise 3 5-6Seated Calf Raise 3 5-6

    Workout 3: Back, traps, Biceps

    ExErcisE sEts rEpsBarbell Bent Over Row 4 2-5Dumbbell Bent-Over Row 3 2-5Seated Cable Row 3 2-5Barbell Shrug 4 2-5Barbell Curl 3 2-5Barbell or EZ-Bar Preacher Curl 3 4-5Reverse-Grip Barbell Curl 3 4-5Barbell Wrist Curl 3 4-5

    Workout 4: Chest, triCeps, Abs (single joint)

    ExErcisE sEts rEpsIncline Dumbbell Flye 3 21-30

    Seated Cable Row 3 6-8Barbell Shrug 4 6-8Barbell Curl 3 6-8Barbell or EZ-Bar Preacher Curl 3 6-8Reverse-Grip Barbell Curl 3 6-8Barbell Wrist Curl 3 6-8

    Workout 4: Chest, triCeps, Abs (single joint)

    ExErcisE sEts rEpsIncline Dumbbell Flye 3 16-20Dumbbell Flye 3 16-20Cable Crossover 3 16-20Triceps Pressdown 3 16-20Overhead Dumbbell Extension 3 16-20Cable Lying Triceps Extension 3 16-20Crunch 3 16-20Standing Oblique Cable Crunch 3 16-20

    Workout 5: shoulders, legs, CAlves

    ExErcisE sEts rEpsDumbbell Lateral Raise 3 16-20Barbell Front Raise 3 16-20Dumbbell Bent-Over Lateral Raise 3 16-20Leg Extension 4 16-20Leg Curl 4 16-20Seated Calf Raise 3 16-20Donkey or Leg Press Calf Raise 3 16-20

    Workout 6: Back, traps, Biceps

    ExErcisE sEts rEpsLat Pulldown 3 16-20Reverse-Grip Pulldown 3 16-20Straight-Arm Pulldown 3 16-20Smith Machine Behind-the-Back Shrug 4 16-20Incline Dumbbell Curl 3 16-20High Cable Curl 3 16-20Rope Cable Curl 3 16-20Dumbbell Reverse Wrist Curl 3 16-20

  • www.bodybuilding.com/shortcut2shred

    www.bodybuilding.com/shortcut2shred

    PHase 2: Week 6 Workout 1: Chest, triCeps, Abs (multi-joint)

    ExErcisE sEts rEpsBench Press 4* 2-5Incline Bench Press 3* 2-5Decline Dumbbell Press 3* 2-5Dips 4* 2-5Close-Grip Bench Press 4* 2-5Smith Machine Crunch 3* 4-5Hanging Leg Raise^ 3* 4-5

    *On the last set