Mike’s Get Shredded Workout 2016

Mike’s Get Shredded Workout 2016

 

Monday and Thursday

Chest, Triceps and Shoulders

  • Incline Bench Press – 4 sets of 10
  • Dumbbell Press – 4 sets of 10
  • Dumbbell Flye – 4 sets of 10
  • Cable Crossovers – 4 sets of 10
  • Dumbbell Shoulder Press – 4 sets of 10
  • Smith Machine Upright Row – 4 sets of 10
  • Pec Deck Rear Flye – 4 sets of 10
  • Cable Lateral Raises – 4 sets of 10

 

Tuesday and Friday

Legs, Calves and Abs

  • Squat – 4 sets of 10
  • Smith Machine Front Squat – 4 sets of 10
  • Leg Press – 4 sets of 10
  • Leg Extension – 4 sets of 15
  • Romanian Deadlift – 4 sets of 10
  • Leg Curl – 4 sets of 15
  • Standing Calf Raise – 4 sets of 15
  • Seated Calf Raise – 4 sets of 15
  • Reverse Crunch – 3 sets of failure
  • Decline Crunch – 3 sets of failure

 

Wednesday and Saturday

Back, Traps, Biceps and Forearms

  • Wide Grip Pulldown – 4 sets of 10
  • Straight Arm Pulldown – 4 sets of 10
  • One Arm Dumbbell Row -4 sets of 10
  • T Bar Row – 4 sets of 10
  • Barbell Shrugs – 4 sets of 10
  • Reverse Barbell Shrugs – 4 sets of 10
  • Barbell Curl Wide Grip – 4 sets of 10
  • Barbell Curl Close Grip – 4 sets of 10
  • Seated Dumbbell Incline Curls – 4 sets of 10
  • Concentration Curl – 4 sets of 10
  • Barbell Wrist Curl – 4 sets of 10
  • Reverse Barbell Wrist Curl – 4 sets of 10

T Bar Row 1 copy

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