Workout split (GET SHREDDED)

Workout split (GET SHREDDED)
Day 1 Back/Chest
Day 2 Dynamic Cardio Routine
Day 3 Shoulders/Arms
Day 4 Legs
Day 5 Rest
Day 6 Rest
Day 7 Repeat starting with Day 1

Day 1 Back/Chest Day
Cardio: Power Progression
1000m -less than 10 mins
(roughly 100m per min)
1500m -less than 12 mins
(roughly 125m per min)
2000m -less than 14 mins
(roughly 140m per min)
2500m -less than 15 mins
(roughly 165m per min)

Rack shins: 4 sets Bodyweight to failure
1 minute rest
Deadlift: 5 sets 1-3 minute rest
Shrugs: 4sets of 15-20 reps
1 minute rest
Close grip cable row: 4 sets of 8-12 reps
1 minute rest
Cable cross over: 3sets of 15-20 reps
1 minute rest
Flat barbell bench press: 3sets of 8-12 reps
1-2 minutes rest
Dumbbell incline press: 3sets of 8-12 reps
1 minute rest
Plat loaded machine decline press: 3sets of 8-12 reps 1 minute rest
Dips: 4 sets of bodyweight to failure
1 minute rest

Day 2
Dynamic Cardio Routine
Cardio: 15 min cardio of my preference
Box jumps: 4sets of 15 jumps on the highest box i can use. I might adjust the box down as I progress in sets and fatigue.
Burpees: 100 total. I will take as many sets as I need to complete all 100.
Jump Rope: interval jump rope. 1 minute consisten jumping followed by 30 seconds rest. Repeat 5 times.
Hanging leg raises: 100 total leg raises. I will take as many sets as I need to complete all 100.
Reverse barbell curl: 3 sets of 12-15 reps
1 minute rest
Foam rolling and static stretching.

Day 3 Shoulder/ Arms
Cardio: 10 min hit cardio of my preference.
Reverse Cable Cross over: 3sets of 12-15
1 minute rest
Dumbbell lateral raise: 3sets of 12-15 reps
1 minute rest
Standing push press: 5sets of 8-12
1-2 minute rest
Seated Arnold press: 3sets of 8 -12 reps
1 minute rest
Wide neutral grip cable row: 3sets of 12-15reps 1 minute rest
Standing barbell curl: 5sets of 10 reps
1 minute rest
Smith machine close grip: 5 sets of 10 reps
1 minute rest
Rope hammer curl: 5sets of 15-20 reps
30 seconds rest
Rope press down: 5sets of 15-20 reps
30 second rest
Barbell or dumbell wrist curl: 4 sets of 25reps 30 second rest

Day 4 Legs
Cardio: 10 Min Hit
Cardio on the stationary bike
Stationaty Lunge: 4sets of 15-20 reps per leg
30 sec rest
Back squat: 5 sets of 10 reps
1-3 minute rest
Front squat or safety bar squat: 3 sets of 10-15 reps
1-2 minute rest
Leg press: 4 sets of 25 reps
1-minute rest
Seated or lying leg curl: 4 sets of 20-25
1-minute rest
Single stiff leg dumbell dealift: 3 sets of 12-15 reps per leg
30 sec rest
Dbell preacher curl: 3 SETS OF 8-12 REPS PER ARM WITH
1-minute rest
Seated calf raise: 4stes of 25 reps
1-minute rest
Cardio: 10-15 minutes
Steady state cardio on the the Stair master or Elliptical