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SPRING SHRED: 8 WEEK FAT LOSS
WORKOUT PLAN
The time for mass has passed and now you
Main Goal: Lose Fat Equipment: Barbell, Bodyweight,
can sculpt your shredded masterpiece. This 5
day program will help you bring out your best Training Level: Advanced Cables, Dumbbells, EZ Bar,
just in time for summer. Program Duration: 8 Weeks Machines
Days Per Week: 5 Days Author: Roger “Rock” Lockridge
Link to Workout: https://www.muscleandstrength.com/
workouts/8-week-spring-shred-program
Time Per Workout: 45-60 Mins
Day 1: Chest & Abs
Exercise Warm Up Sets Work Sets Intensity Method
Incline Barbell Bench Press 2 x 8 - 10 3 x 10 2 - 3 Forced Reps
Dumbbell Fly 1 x 10 3 x 10 - 12 Drop Sets
Weighted Dip 1 x 10 3 x 10 - 12 Rest - Pause
Pec Dec 1 x 10 3 x 12 Holds on Last Rep
Superset
Cable Crossover - 3 x 12 Superset
Pushup - 3 x 12 -
Hanging Leg Raise - 3 x 12 Holds on Last Rep
Superset
Decline Situp - 3 x 15 Superset
Side Bends - 3 x 15 -
Plank - 3 x Failure -
Rope Crunch - 3 x 15 Drop Sets
Day 2: Back
Exercise Warm Up Sets Work Sets Intensity Method
Neutral Grip Pull Ups 2 x 8 - 10 3 x Failure Rest - Pause
Bent Over Barbell Row 1 x 10 3 x 10 - 12 Holds on Last Rep
Superset
Reverse Grip Pulldown 1 x 10 3 x 8 - 10 Superset
Straight Arm Pulldown 1 x 10 3 x 8 - 10 -
Wide Grip Seated Row 1 x 10 3 x 12 2 - 3 Forced Reps
Rack Deadlift 1 x 10 3 x 15 Drop Sets
Day 3: Shoulders
Exercise Warm Up Sets Work Sets Intensity Method
Superset
Upright Row 1 x 10 3 x 10 Superset
Seated Lateral Raise 1 x 10 3 x 10 -
Seated Smith Machine
1 x 10 3 x 10 - 12 Drop Sets
Shoulder Press
Front Plate Raise 1 x 10 3 x 12 2 - 3 Forced Reps
High Rope Face Pull 1 x 10 3 x 12 Rest - Pause
Day 4: Arms
Exercise Warm Up Sets Work Sets Intensity Method
EZ Bar Preacher Curl 1 x 10 3 x 10 - 12 2 - 3 Forced Reps
Close Grip Bench Press 1 x 10 3 x 10 - 12 Rest - Pause
Hammer Curl 1 x 10 3 x 12 Drop Sets
Overhead Rope Extension 1 x 10 3 x 12 Holds on Last Rep
Superset
Standing Cable Curl 1 x 10 3 x 15 Superset
Reverse Grip Pushdown 1 x 10 3 x 15 -
Day 5: Legs
Exercise Warm Up Sets Work Sets Intensity Method
Squat 1 x 10 3 x 8 - 10 Rest - Pause
Leg Press 1 x 15 3 x 15 Drop Sets
Single Leg Extension 1 x 15 3 x 15 Holds on Last Rep
Superset
Stiff-Legged Deadlift 1 x 15 3 x 15 Superset
Seated Leg Curl 1 x 15 3 x 15 -
Lying Leg Curl 1 x 15 3 x 15 Forced Reps
Superset
Standing Calf Raise 1 x 20 3 x 20 Superset
Seated Calf Raise 1 x 20 3 x 20 -
Cardio
HIIT cardio can be performed 3-4 times a week or as you see fit based on your
individual goals.
If possible, perform your cardio separately. If you must do it when training, do it post-weight
training when glycogen storages are depleted.
20 Mins HIIT:
•2 minute warm-up
•30 seconds all-out effort followed by 90 seconds low-moderate effort.
•Repeat for a total of 8 rounds.
•2 minute cool down.
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