Ad-100x72 Download LiftRep for iOS to take this routine with you into the gym! Learn more...

Fast & Furious

21 Day Shredding Cycle

Contributed by: Dan Groves

Save Routine

 

    Upper Body A

  • Dumbbell Bench Press - Dumbbell
    8 sets × 8 reps, 30s rest
  • Seated Cable Row - Cable
    8 sets × 8 reps, 30s rest
  • Overhead Press - Lever
    8 sets × 8 reps, 30s rest
  • Cable Beach Curl - Cable
    6 sets × 8 reps, 30s rest
  • Skull Crusher - Dumbbell
    6 sets × 8 reps, 30s rest

    Lower Body A

  • Leg Press 45 - Sled
    8 sets × 8 reps, 30s rest
  • Seated Leg Curl - Lever
    8 sets × 8 reps, 30s rest
  • Leg Extension - Lever
    6 sets × 8 reps, 30s rest
  • Seated Calf Raise - Lever
    8 sets × 8 reps, 30s rest
  • Plank - Bodyweight/Weighted
    6 sets × 30 reps, 30s rest

    Upper Body B

  • Chest Press - Lever
    8 sets × 8 reps, 30s rest
  • Lat Pull Down - Lever
    8 sets × 8 reps, 30s rest
  • Overhead Dumbbell Press - Dumbbell
    8 sets × 8 reps, 30s rest
  • Ez Bar Curl (Neutral) - EZ Curl Bar
    6 sets × 8 reps, 30s rest
  • Triceps Extension - Cable
    6 sets × 8 reps, 30s rest

    Lower Body B

  • Hack Squat - Lever
    8 sets × 8 reps, 30s rest
  • Stiff-leg Deadlift - Dumbbell
    8 sets × 8 reps, 30s rest
  • Goblet Squat - Kettlebell
    6 sets × 8 reps, 30s rest
  • Lying Calf Press - Sled
    8 sets × 8 reps, 30s rest
  • Hanging Leg Raise - Bodyweight/Weighted
    6 sets × 8 reps, 30s rest

    Cardio

    • a. Push Ups - Bodyweight/Weighted
      6 sets × 10 reps
    • b. Jumping Jacks - Bodyweight/Weighted
      6 sets × 20 reps
    • c. Burpees - Bodyweight/Weighted
      6 sets × 10 reps, 1m rest
    • d. Lying Knee Raise - Balance
      6 sets × 20 reps
    • e. Jump Squat - Bodyweight/Weighted
      6 sets × 10 reps
    • f. Mountain Climber - Balance
      6 sets × 20 reps, 1m rest