Phase 3: The Shred

Add content here...Intro.

Phase 3:  Workout Plan

Welcome to the Phase 3!

Here's an overview of what each week in the Phase 2 will look like:

  • ​Day 1 : Chest and Shoulders
  • Day 2 : Biceps and Triceps
  • Day 3 : Active Rest
  • Day 4 : Cardio + Abs
  • Day 5 : Upper and Lower Back
  • Day 6 : Legs
  • Day 7 : Active Rest

Day 1 : Chest and Shoulders

Workout

Reps

Weight

Reps

Weight

Reps

Weight

Rest b/w Sets

Dips

Set 1

6-8

_________

Set 2

6-8

_________

​Set 3

6-8

_________

60 sec

Push ups

Set 1

25-40

_________

Set 2

25-35

_________

​​Set 3

20-30

_________

90 sec

Flat Barbell Chest Press

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Barbell Shoulder Press

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Incline Dumbbell Press

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Lateral Raise

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Incline Dumbbell Flyes

Set 1

8-12

_________

Set 2

8-12

_________

​Set 3

8-12

_________

90 sec

Day 1 :  Workout Overview

Dips​


Push ups​


Flat Barbell Chest Press


Standing Barbell Shoulder Press


Incline Dumbbell Bench Press


Lateral Raise


​Incline Dumbbell Fly


Day 2 : Biceps and Triceps

Workout

Reps

Weight

Reps

Weight

Reps

Weight

Rest b/w Sets

Dumbbell Alternate Bicep Curl

Set 1

8-12

_________

Set 2

8-12

_________

​Set 3

8-12

_________

90 sec

Seated Tricep Press

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Incline Alternate Bicep Curls

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Tricep Rope Pushdown

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec

Concentration Curls

Set 1

6-8

_________

Set 2

6-8

_________

​​Set 3

6-8

_________

90 sec

Bench Dips

Set 1

8-12

_________

Set 2

8-12

_________

​​Set 3

8-12

_________

90 sec


Day 2 :  Workout Overview

Dumbbell Alternate Bicep Curl

Seated Tricep Press


Incline Alternate Bicep Curls


Tricep Rope Pushdown


Concentration Curls


Bench Dips


Day 4: Cardio + Abs

Workout

Reps

Weight

Reps

Weight

Reps

Weight

Rest

b/w sets

Cardio - 30 to 45 minutes

3 mins

Plank

Set 1

45-60 s

---

Set 2

45-60s

---

Set 3

30-60 s

_________

90 sec

Leg raise

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Cycling Crunches

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Leg Pull-ins

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Plate Twist

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Side JackKnife

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec


Day 4 :  Workout Overview

Plank


Leg Raise


Cycling Crunches

Leg Pull-ins

Plate Twist

Side JackKnife


Day 5: Upper and Lower Back

Workout

Reps

Weight

Reps

Weight

Reps

Weight

Rest 

Pull ups

Set 1

6-12

_________

Set 2

6-12

_________

Set 3

6-12

_________

90 sec

Bent Over Barbell Rows

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Deadlifts

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Seated Cable Rows

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Wide-Grip Lat Pulldown

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec


Day 5 :  Workout Overview

Pull ups


Bent Over Barbell Rows


Deadlifts


Seated Cable Rows


Wide-Grip Lat Pulldown


Day 6: Legs

Workout

Reps

Weight

Reps

Weight

Reps

Weight

Rest

b/w sets

Barbell Squats

Set 1

6-8

_________

Set 2

6-8

_________

Set 3

6-8

_________

3 min

Dumbbell Lunges

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Leg Press

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec

Leg Extensions

Set 1

8-12

_________

Set 2

8-12

_________

Set 3

8-12

_________

90 sec


Day 6 :  Workout Overview

Barbell Squats


Dumbbell Lunges


Leg Press


Leg Extension


Read This You Must...

Add content here...Outro..

Do not let inaction stop you this time.

It’s time to make the change you’ve always been waiting to and it happens one day at a time, one workout at a time, one set at a time, one rep at a time.