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This is a very intense workout for muscle building. There are going to be many supersets without rest. This a technique that body builders use to avoid cardio and still burn the same amount of calories. There are 6 workouts per week. About 1.5 h per workout on average. THERE IS NO REST BETWEEN THE SETS!!!
Note that every week you will workout the following groups of muscles in the following manner
Monday ~ Back & Biceps Tuesday ~ Legs & Shoulders Wednesday ~ Chest & Triceps Thursday ~ Back & Biceps Friday ~ Legs & Shoulders Saturday ~ Chest & Triceps Sunday ~ rest
Also note that every week you workout each muscle group twice! The second time in the week you want to go a bit lower weight than you would go the first time in the week because you have more energy after your Sunday day.
The most important part of shredding is your diet. Figure it out... I repeated this 4 times in a row = 3 months.
If you want Daniel as your personal trainer, feel free to contact him on the phone number bellow.
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Seated close grip rows | 4 | 12 | 30 sec. | |
| Squatting EZ-bar Cable Rows | 4 | 24 | 30 sec. | 12 over hand, 12 under hand |
| Sitting Rows With Rope | 4 | 12 | 30 sec. | Upper grip pull towards hips |
| Single Arm Kneeling Row (right arm) | 4 | 24 | NO REST | 12 over-hand grip, 12 neutral grip. Use single arm grip with long stripes. Add 15 over-hand grip and 15 neutral on the last set burnout (light weight). |
| Single arm kneeling row (left arm) | 4 | 12 | 30 sec. | 12 over-hand grip, 12 neutral grip. Add 15 over-hand grip and 15 neutral on the last set burnout (light weight). |
| Standing Straight Bar Straight Arm Pull-Down | 4 | 12 | 30 sec. | |
| Standing Cable-Rope Traight Arm Pull-Down | 4 | 12 | 30 sec. | |
| Rotating Biceps Curls | 4 | 12 | 30 sec. | Dropp 5 lbs after each set. |
| Hammer Curls | 4 | 12 | 30 sec. | Start with whatever you used for the second set of the previous exercise.Drop 5 lbs each set. |
| 45 Degree Bench Biceps Curls | 4 | 12 | 30 sec. | Start with whatever you used for the second set of the previous exercise.Drop 5 lbs each set. |
|
SUPERSET PART 1
Rope Biceps Curls
|
4 | 12 | NO REST - onto the next excercise | |
|
SUPERSET PART 2
Weighted Crunches
|
4 | 12 | 1 min. | Back to rope biceps curls. |
|
SUPERSET PART 1
EZ - Straight Bar Biceps Curls On Cable Machine
|
4 | 12 | NO REST - onto the next excercise | |
|
SUPERSET PART 2
Weighted Leg Raises
|
4 | 12 | 1 min. | Back to straight bar biceps curls. |
|
SUPERSET PART 1
Preacher Biceps Curls
|
4 | 12 | NO REST - onto the next excercise | |
|
SUPERSET PART 2
Windshield Wipers
|
4 | 24 | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 12 | 30 sec. | |
| Cabled Hamstring Curl | 4 | 12 | 30 sec. | Left leg, then right leg. |
| Buddy Hamstring Curls | 4 | 12 | 30 sec. | Perform on hyper extension machine. |
| Leg Extensions | 4 | 12 | 30 sec. | |
| Leg Press | 4 | 12 | 30 sec. | |
| Leg Extensions | 3 | 12 | 30 sec. | Start with the weight you used on the last set of the previous leg extensions. |
| Calf Raises | 21 | 5 | 30 sec. | 7 out, 7 in, 7 streight = total 21 |
| Seated Shoulder Lateral Raises | 4 | 12 | 30 sec. | |
| Seated Around The World Front Raise | 4 | 12 | 30 sec. | |
| Seated Rear Flies | 4 | 12 | 30 sec. | |
| Cable-Rope Front Raise | 4 | 12 | 30 sec. | |
| Machine Back Fly Machine | 4 | 12 | 30 sec. | |
| EZ-bar Rows | 3 | 50, 20/20, 10/10/10, strip set | 30 sec. | Start light and increase weight on every set. On the strip set, drop 1 plate every 5 reps |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Bench Press | 4 | 12 | 30 sec. | |
| Dumbbell Bench Press | 4 | 12 | 30 sec. | |
| Dumbbells Together Chest Press (30 Degrees Incline) | 4 | 12 | 30 sec. | |
| Fly Machine Chest Flies | 4 | 12 | 30 sec. | |
| Cable Flies High To Low | 4 | 12 | 30 sec. | After each set add 7 flies with torso paralel with ground. |
| Chest Press Machine | 4 | 12 | 45 sec. | |
| Dumbbell Kickbacks | 4 | 12 | 30 sec. | |
| EZ-bar Wide Overhand Push-down | 4 | 12 | 30 sec. | |
| V-bar Overhand Push-down | 4 | 12 | 30 sec. | |
| 1 Cable 2 Handles Underhand Triceps Pull-down | 4 | 12 | 30 sec. | |
| Leaning forward (towards the machine) Cable Triceps Extensions | 4 | 12 | 30 sec. | |
| Triceps Press Down Machine - 4 x 12 | 4 | 12 | 45 sec. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Lat Pull-down | 4 | 12 | 30 sec. | Wide grip. |
| Lat Pull-down | 4 | 12 | 30 sec. | Shoulder width and underhand grip. |
| T-bar Rows | 4 | 12 | 30 sec. | |
| Cable-rope Straight Arms Pull-down | 4 | 12 | 30 sec. | |
| Machine Cable Row | 4 | 12 | 30 sec. | |
| Rotating Biceps Curls | 4 | 12 | 30 sec. | |
| Hammer Curls | 4 | 12 | 30 sec. | |
| EZ-bar Cable Culrs | 4 | 12 | 30 sec. | |
| Cable-rope Culrs | 4 | 12 | 30 sec. | |
| Preacher Curls | 4 | 12 | 30 sec. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Squat | 4 | 12 | 1 min. | Shoulder width. |
| Landmine RDL | 4 | 12 | 1 min. | |
| Hack Squat | 4 | 12 | 1 min. | |
| Leg Extensions | 4 | 12 | 1 min. | |
| Hanstrinig Curls | 4 | 12 | 1 min. | |
| Goblet Squat | 4 | 12 | 1 min. | |
| Calf Raises | 4 | 12 | 1 min. | |
| Shoulder Lateral Raise | 4 | 12 | 1 min. | |
| Around The World Shoulder Raise | 4 | 12 | 45 sec. | |
| Lateral Raise Machine | 4 | 12 | 1 min. | Can substitute with dumbbells in elbows. |
| Dumbbells In Elbows Twists | 4 | 12 | 1 min. | Start where you finished last exercise and decrease weight each set. |
| Cable Face Pulls | 4 | 12 | 1 min. | |
| Cable Front Raises | 4 | 12 | 1 min. | |
| Machine Rear Delt Fly | 4 | 12 | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Push-ups | 3 | 20/20/20 | 1 min. | Incline/regular/decline |
| Bench Press | 4 | 12 | 1 min. | |
| Dumbbell bench press - 4 x 12 | 4 | 12 | 1 min. | |
| Dumbbell Pull-over | 4 | 12 | 1 min. | Add 7 chest presses at the end of each set. |
| Cable Flies | 4 | 12 | 45 sec. | Chest height. |
| High To Low Cable Flies | 4 | 12 | 1 min. | |
| Low To High Cable Flies | 4 | 12 | 1 min. | |
| Chest Press Machine | 4 | 12 | 1 min. | |
| EZ-bar Overhand Push-down | 4 | 12 | 1 min. | |
| EZ-bar Underhand Push-down | 4 | 12 | 1 min. | |
| Rope Pull-down | 4 | 12 | 1 min. | |
| V-bar Pull-down | 4 | 12 | 1 min. | |
| Cable Rope Overhead Push | 4 | 12 | 1 min. | |
| Triceps Machine Press-down | 4 | 15 | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| V-rows | 4 | 12 | NO REST | Superset with the next exercise. |
| Squatting EZ-bar Cable Rows | 4 | 12 overhand + 12 underhand | 1 minute. | |
| Cable Sitting Rows | 4 | 12 | Use upper grip and pull towards hips. | |
| Single Arm Kneeling Row (right arm) | 4 | 12 overhand + 12 neutral grip | NO REST - do left arm | Use single arm handle with longer straps. |
| Single Arm Kneeling Row (left arm) | 4 | 12 | 1 min. | Use single arm handle with longer straps. |
| Standing Straight With Straight Arms Bar Pull-Down | 4 | 12 | 1 min. | |
| Standing Cable-Rope Straight Arm Pull-Down | 4 | 12 | 1 min. | |
| Rotating Biceps Curls | 4 | 12 | 1 min. | Go heavy first and drop 5 lbs after every set. |
| Hammer Curls | 4 | 12 | 1 min. | Start with the weight you used for the second set of the previous exercise. Drop 5 lbs each set. |
| 45-degree Bench Biceps Curls | 4 | 12 | 1 min. | Start with the weight you used for the second set of the previous exercise. Drop 5 lbs each set. |
| Cable Rope Biceps Curls | 4 | 12 | 1 min. | |
| EZ - Cable-Bar Biceps Curls | 4 | 12 | 1 min. | |
| Preacher Biceps Curls | 4 | 12 | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 12 | 30 sec. | |
| Cabled hamstring curl | 4 | 12 | 30 sec. | |
| Buddy hamstring curls on hyperextension machine | 4 | 12 | 30 sec. | |
| Leg extensions | 4 | 12 | 30 sec. | |
| Leg press | 4 | 12 | 30 sec. | |
| Leg extensions | 3 | 12 | 30 sec. | Start with the weight from the last set of previous leg extensions. |
| Hamstring curls | 4 | 12 | 30 sec. | |
| Calf raises | 2 | 21 (7 out, 7 in, 7 straight) | NO REST | 7 reps with toes pointed out, 7 reps with toes pointed in, 7 reps with toes straight. |
| Standing shoulder lateral raises | 4 | 12 | 30 sec. | Increase weight for each set. |
| Standing around the world front raise | 4 | 12 | 30 sec. | |
| Seated rear flies | 4 | 12 | 30 sec. | |
| EZ bar front raise | 4 | 12 | 30 sec. | |
| Rope face pulls | 4 | 12 | 30 sec. | |
| EZ-bar rows | 5 | 50 + 20/20 + 10/10/10 + drop 1 plate and do 5 reps per each plate you drop until left with 1 plate | NO REST |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Bench press | 4 | 12 | 30 sec. | |
| Dumbbell Bench Press | 4 | 12 | 30 sec. | |
| Dumbbells together chest press (30 degrees incline) | 4 | 12 + 25lbs plate chest press 10 reps | 30 sec. | After completing 4 sets of chest press, perform 25lbs plate chest press for 10 reps. |
| Fly machine mid chest flies | 4 | 12 | 30 sec. | |
| Cable flies high to low | 4 | 12 + 7 torso parallel with ground flies | 30 sec. | Followed by 7 flies with torso parallel to the ground. |
| Cable underhand pushes | 4 | 12 | 30 sec. | |
| Chest Press Machine | 4 | 12 | 30 sec. | |
| Dumbbell Kickbacks | 4 | 12 | 30 sec. | |
| EZ-bar wide overhand push-down | 4 | 12 | 30 sec. | |
| V-bar overhand push-down | 4 | 12 | 30 sec. | |
| 1 Cable 2 handles underhand triceps pull down | 4 | 12 | 30 sec. | |
| Leaning forward (towards the machine) cable triceps extensions | 4 | 12 | 30 sec. | |
| Triceps press down machine | 4 | 12 | 30 sec. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Lat pull down (wide) | 4 | 12 | 30 sec. | |
| Close grip landmine rows | 4 | 12 | 30 sec. | |
| EZ-bar straight arm underhand pull-down | 4 | 12 | 30 sec. | |
| Close grip lat pull-down | 4 | 12 | 30 sec. | |
| T-bar landmine rows | 4 | 12 | 30 sec. | |
| Rope straight arm pull down | 4 | 12 | 30 sec. | |
| Rowing machine | 3 | 12 overhand + 12 neutral | 30 sec. | Perform 12 reps overhand grip and then 12 reps with a neutral grip. |
| Rotating biceps curls | 4 | 12 | 30 sec. | |
| Hammer curls | 4 | 12 | 30 sec. | |
| EZ-bar cable culrs | 4 | 12 | 30 sec. | Perform with 1 second up and 2 seconds down. |
| Cable-rope culrs | 4 | 12 | 30 sec. | Stay closer to the machine this time. |
| EZ-barbell standing curls | 4 | 12 | 30 sec. | |
| Preacher Curls | 4 | 12 | 30 sec. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Squat (shoulderwidth) | 4 | 12 | 30 sec. | |
| Hack Squat | 3 | 12 | 30 sec. | |
| Landmine RDL | 4 | 12 | 30 sec. | |
| Leg Extensions | 4 | 12 | 30 sec. | |
| Hamstring Curls | 4 | 12 | 30 sec. | |
| Sumo squat (heels on the plate, dumbbell in hands) | 4 | 12 | 30 sec. | |
| Single leg calf raises (weighted) | 3 | 20 | 30 sec. | Perform 20 reps on each leg with added weight. |
| Shoulder Lateral Raise | 4 | 12 | 30 sec. | Increase weight each set. |
| Underhand Front Shoulder Raise | 4 | 12 | 30 sec. | |
| Rear shoulder flies | 4 | 12 | 30 sec. | Chest on the 60-degree elevated bench top. |
| Cable Rope Front Raises | 4 | 12 | 30 sec. | |
| Machine Rear Delt Fly | 4 | 12 | 30 sec. | |
| Elbow Gripped Lateral Raise | 4 | 12 | 30 sec. | Start where you finished last exercise and decrease weight each set. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Push ups | 1 | 20/20/20 | 60 sec. | Perform incline, regular, and decline push ups. |
| Bench press | 4 | 12 | 30 sec. | |
| Dumbbell bench press | 4 | 12 | 30 sec. | |
| Dumbbell pull-over with 7 pumps | 4 | 12 | 30 sec. | Perform 7 pumps at the end of each set. |
| Cable flies (middle) | 4 | 12 | 30 sec. | |
| Cable flies (high-to-low) | 4 | 12 | 30 sec. | |
| Cable flies (low-to-high) | 4 | 12 | 30 sec. | |
| Chest press machine | 4 | 12 | 30 sec. | |
| EZ-bar overhand push down | 4 | 12 | 30 sec. | |
| EZ-bar underhand push down | 4 | 12 | 30 sec. | |
| Rope pull-down | 4 | 12 | 30 sec. | |
| V-bar pull-down | 4 | 12 | 30 sec. | |
| Cable rope overhead push | 4 | 12 | 30 sec. | |
| Triceps machine press down | 4 | 15 | 30 sec. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Close grip rows | 4 | 12 | NO REST | |
| Squatting EZ-bar cable rows | 3 | 12 | 30 sec. | Perform 12 upper hand, 12 under hand. |
| Seated rows with wide neutral grip bar | 4 | 12 | 30 sec. | |
| Cable sitting rows | 4 | 12 | 30 sec. | Perform upper grip pull towards hips. |
| Standing Straight bar straight arm pull down | 4 | 12 | 30 sec. | |
| Kneeling EZ-bar straight arm pull down | 4 | 12 | 30 sec. | |
| Single arm kneeling row (right) | 4 | 12 | 30 sec. | Perform 12 upper grip, 12 neutral grip using single arm grip with longer strips. |
| Single arm kneeling row (left) | 4 | 12 | 30 sec. | Perform 12 upper grip, 12 neutral grip. On the last set, do 15 upper grip and 15 neutral grip as a burnout with light weight. |
| Seated rotating biceps curls | 4 | 12 | 30 sec. | Drop 5 lbs after each set. |
| Seated hammer curls | 4 | 12 | 30 sec. | Start with the weight used for the second set of the previous exercise. Drop 5 lbs each set. |
| Seated 45 degree bench biceps curls | 4 | 12 | 30 sec. | Start with the weight used for the second set of the previous exercise. Drop 5 lbs each set. |
| Cable rope biceps curls | 4 | 12 | 30 sec. | Step back one step. |
| EZ-bar cable biceps curls | 4 | 12 | 30 sec. | |
| Preacher Curls | 4 | 12 | 30 sec. | |
| Add any abs you wish and STRETCH |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 12 | 30 sec. | |
| Cabled hamstring curl | 4 | 12 | 30 sec. | Perform on each leg. |
| Buddy hamstring curls on hyper extension machine | 4 | 12 | 30 sec. | |
| Leg extensions | 4 | 12 | 30 sec. | |
| Leg press | 4 | 12 | 30 sec. | |
| Leg extensions | 3 | 12 | 30 sec. | Start with the weight used on the last set of the previous leg extensions. |
| Hamstring curls | 4 | 12 | 30 sec. | |
| Calf raises | 5 | 21 | 30 sec. | Perform 7 with toes out, 7 with toes in, and 7 straight. |
| Standing shoulder lateral raises | 4 | 12 | 30 sec. | Increase weight on each set. |
| Standing around the world front raise | 4 | 12 | 30 sec. | |
| Seated rear flies | 4 | 12 | 30 sec. | |
| EZ bar front raise | 4 | 12 | 30 sec. | |
| Rope face pulls | 4 | 12 | 30 sec. | |
| EZ-bar upright row | 1 | 50, 20, 20, 10, drop set | NO REST | Keep increasing the weight and on the drop set drop 1 plate and do 5 reps per each plate dropped until left with 1 plate. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Bench press | 4 | 12 | 30 sec. | |
| Dumbbell Bench Press | 4 | 12 | 30 sec. | |
| Dumbbells together chest press (30 degrees incline) | 4 | 12 | 30 sec. | Plus 25lbs plate chest press 10 times. |
| Fly machine mid chest flies | 4 | 12 | 30 sec. | |
| Cable flies high to low | 4 | 12 | 30 sec. | Perform 7 with torso parallel to the ground. |
| Cable underhand pushes | 4 | 12 | 30 sec. | |
| Chest Press Machine | 4 | 12 | 30 sec. | |
| Dumbbell Kickbacks | 4 | 12 | 30 sec. | |
| EZ-bar wide overhand push-down | 4 | 12 | 30 sec. | |
| V-bar overhand push-down | 4 | 12 | 30 sec. | |
| 1 Cable 2 handles underhand triceps pull down | 4 | 12 | 30 sec. | |
| Leaning forward cable triceps extensions | 4 | 12 | 30 sec. | |
| Triceps press down machine | 4 | 12 | 30 sec. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Lat pull down (wide) | 4 | 12 | 30 sec. | |
| Close grip lat pull-down | 4 | 12 | 30 sec. | |
| Wide neutral grip lat pull down | 4 | 12 | 30 sec. | |
| Close grip landmine rows | 4 | 12 | 30 sec. | |
| EZ-bar straight arm underhand pull-down | 4 | 12 | 30 sec. | |
| Rope straight arm pull down | 4 | 12 | 30 sec. | |
| Standing Rotating biceps curls | 4 | 12 | 30 sec. | |
| Hammer curls | 4 | 12 | 30 sec. | |
| EZ-bar cable curls | 4 | 12 | 30 sec. | Perform with 1 second up and 2 seconds down. |
| Cable-rope curls | 4 | 12 | 30 sec. | Stay closer to the machine this time. |
| EZ-barbell standing curls | 4 | 12 | 30 sec. | |
| Preacher Curls | 4 | 12 | 30 sec. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Squat (shoulderwidth) | 4 | 12 | 30 sec. | |
| Hack Squat | 3 | 12 | 30 sec. | |
| Landmine RDL | 4 | 12 | 30 sec. | |
| Leg Extensions | 4 | 12 | 30 sec. | |
| Hamstring Curls | 4 | 12 | 30 sec. | |
| Sumo Squat | 4 | 12 | 30 sec. | Perform with hills on the plate and dumbbell in hands. |
| Single Leg Calf Raises | 3 | 20 each | 30 sec. | Perform weighted. Add front toes raises with toes under 45 lbs plate. |
| Shoulder Lateral Raise | 4 | 12 | 30 sec. | Increase weight each set. |
| Underhand Front Shoulder Raise | 4 | 12 | 30 sec. | |
| Chest on the 60 degree elevated bench top, Rear Flies | 4 | 12 | 30 sec. | |
| Cable Rope Front Raises | 4 | 12 | 30 sec. | |
| Machine Rear Delt Fly | 4 | 12 | 30 sec. | |
| Elbow Gripped Lateral Raise | 4 | 12 | 30 sec. | Start where you finished last exercise and decrease weight each set. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Push ups | 20 | 20 | 30 sec. each | Perform incline, regular, and decline push ups. |
| Bench press | 4 | 12 | 30 sec. | |
| Dumbbell bench press | 4 | 12 | 30 sec. | |
| Dumbbell pull-over with 7 pumps | 4 | 12 | 30 sec. | Perform 7 pumps at the end of each set. |
| Cable flies (middle) | 4 | 12 | 30 sec. | |
| Cable flies (high-to-low) | 4 | 12 | 30 sec. | |
| Cable flies (low-to-high) | 4 | 12 | 30 sec. | |
| Chest press machine | 4 | 12 | 30 sec. | |
| EZ-bar overhand push down | 4 | 12 | 30 sec. | |
| EZ-bar underhand push down | 4 | 12 | 30 sec. | |
| Rope pull-down | 4 | 12 | 30 sec. | |
| V-bar pull-down | 4 | 12 | 30 sec. | |
| Cable rope overhead push | 4 | 12 | 30 sec. | |
| Triceps machine press down | 4 | 15 | 30 sec. |