SHRED & SHAPE 2020

GYM EDITION

WEEK 1-2
Day 1 - GLUTES & HAMSTRINGS
A1- BB HIP THRUST 3 Sets 10-12

A2- DB ALTERNATING LUNGES 3 Sets 10-12 each leg

B1- LEG PRESS HIGH AND WIDE 3 Sets 10-12

B2- LYING LEG CURL 3 Sets 10-12

C1- HEELS ELEVATED GOBLET SQUAT 3 Sets 12-15

C2- DECLINE SIDE LEG RAISES 3 Sets 15 each leg

D1- BOOTY BAND SQUATS 2 Sets 15

D2- CURTSY LUNGES (BOOTY BAND) 2 Sets 15 each leg

D3- GLUTE BRIDGE (BOOTY BAND) 2 Sets 15

D4- FIRE HYDRANTS (BOOTY BAND) 2 Sets 15 each leg

D5- SQUAT JUMPS (BOOTY BAND) 2 Sets 15

Day 2 - UPPER BODY & CORE

A1- BANDED PULL APARTS 2 Sets 15

B1- ASSISTED PULL UP PRONATED GRIP 3 Sets 10-12

B2- BENT OVER SINGLE ARM ROW 3 Sets 10-12

C1- WIDE GRIP LAT PULLDOWN 3 Sets 10-12

C2- CABLE STRAIGHT BAR PULLDOWN 3 Sets 10-12

D1- DUMBBELL BENCH PRESS 3 Sets 10-12

D2- PUSH UPS 3 Sets 12-15

E1- DB LYING LEG RAISES 2 Sets 12

E2- DEAD BUGS 2 Sets 10 each side

E3- SWISS BALL PASS 2 Sets 10

E4- SWISS BALL KNEE TUCKS 2 Sets 10

F1- STAIRMASTER 1 Sets 15 minutes

Day 3 - QUADS & CALVES

A1- HEELS ELEVATED BARBELL SQUAT 3 Sets 10-12

A2- LEG EXTENSION 3 Sets 10-12

B1- LEG PRESS CLOSE STANCE 3 Sets 10-12

B2- FRONT FOOT ELEVATED SPLIT SQUAT 3 Sets 10-12 each leg

C1- WEIGHTED WALL SIT 3 Sets 30 seconds

D1- STANDING CALF RAISES 4 Sets 12-15

Day 4 - REST DAY (OPTIONAL HIIT)

A1- TREADMILL SPRINTS (WALK FOR REST) 5 Sets 30 seconds

A2- SQUAT JUMPS 5 Sets 20

B1- INCLINE PLYO PUSH UPS 3 Sets 10

B2- IN & OUT SQUAT JUMPS 3 Sets 12

B3- BATTLE ROPE DOUBLE SLAMS 3 Sets 30

B4- KB OVERHEAD SQUAT 3 Sets 12 each side

Day 5 - UPPER BODY & CORE

A1- STANDING DB SHOULDER PRESS 3 Sets 10-12

A2- DB LATERAL RAISE 3 Sets 10-12

B1- UPRIGHT BB ROWS 3 Sets 10-12

B2- ALTERNATING DB FRONT RAISE 3 Sets 10-12 each arm

C1- FACE PULLS 3 Sets 12-15

C2- PLATE CURL TO OVERHEAD PRESS 3 Sets 12-15

D1- BENCH TRICEP DIPS 3 Sets 12-15

D2- DB BICEP CURLS 3 Sets 12-15

E1- OPTIONAL CARDIO 1 Set 15 minutes

Day 6 - LOWER BODY

A1- BB ROMANIAN DEADLIFTS 3 Sets 10-12

A2- REVERSE HACK SQUAT 3 Sets 10-12

B1- DB CURTSY LUNGES 3 Sets 10-12 each leg

B2- SINGLE LEG LYING LEG CURL 3 Sets 10-12 each leg

C1- SMITH MACHINE HIP THRUSTS 3 Sets 12-15

C2- ROUNDED BACK EXTENSIONS 3 Sets 12-15

D1- BOX JUMPS CHALLENGE 1 Set MAX

 WEEK 3-4
Day 1- GLUTES & HAMSTRINGS

A1- BB BOOTY BAND GLUTE BRIDGE 3 Sets 8-10

A2- DB SUMO PULSE SQUATS 3 Sets 12-15

B1- GOOD MORNINGS 3 Sets 8-10

B2- DB STEP UPS 3 Sets 12-15 each leg

C1- BB STIFF LEG DEADLIFTS 3 Sets 8-10

C2- SWISS BALL HAMSTRING CURLS 3 Sets 12-15

D1- FROG PUMPS 1 Sets 50

E1- ABDUCTOR LEANING BACK 2 Sets 20

E2- ABDUCTOR UPRIGHT 2 Sets 20

E3- ABDUCTOR LEANING FORWARD 2 Sets 20

Day 2 - UPPER BODY & CORE

A1- ALTERNATING DB CHEST PRESS 3 Sets 8-10 each arm

A2- SINGLE ARM DB LAT RAISE 3 Sets 12-15 each

arm

B1- SEATED ARNOLD PRESS 3 Sets 8-10

B2- BENT OVER REAR DELT RAISE 3 Sets 12-15

C1- AROUND THE WORLD 3 Sets 15

D1- SIT UP TO PLATE RAISE 3 Sets 15

E1- MOUNTAIN CLIMBERS 3 Sets 20 each leg

E2- BICYCLE CRUNCHES 3 Sets 20 each side

F1- BENCH KNEE TUCKS 3 Sets 20

F2- BENCH FLUTTER KICKS 3 Sets 10 each leg

G1- OPTIONAL CARDIO 1 Set 20 minutes

Day 3 - QUADS & CALVES

A1- SMITH MACHINE HEELS ELEVATED SQUAT 3 Sets 10-12

A2- SQUAT PULSES 3 Sets 12-15

B1- SINGLE LEG PRESS 3 Sets 10 each leg

B2- LEG PRESS 3 Sets 15

C1- LEG EXTENSION 3 Sets 10-12

C2- WALKING LUNGES 3 Sets 12 each leg

D1- SEATED CALF RAISES 3 Sets 15

Day 4 - REST DAY (OPTIONAL HIIT)

A1- EXERCISE BIKE SPRINTS 5 Sets 30 seconds

A2- WALKING LUNGES 5 Sets 15 each leg

B1- KB SIDE TO SIDE LUNGES 4 Sets 10 each side

B2- DB THRUSTERS 4 Sets 20

B3- BATTLE ROPE ALTERNATING WHIPS 4 Sets 20 each arm

B4- WEIGHTED IN & OUT SQUAT JUMPS 4 Sets 20

Day 5 - UPPER BODY & CORE

A1- PULL UPS NEUTRAL GRIP 3 Sets 10-12

A2- UPRIGHT DB ROWS 3 Sets 10-12

B1- SEATED CABLE ROW (SINGLE ARM) 3 Sets 10-12 each arm

B2- UNDERHAND GRIP LAT PULLDOWN 3 Sets 10-12

C1- ALTERNATING DB CHEST PRESS 3 Sets 10-12 each arm

C2- PUSH UP + 2 X SHOULDER TAPS 3 Sets 10

D1- OPTIONAL CARDIO 1 Sets 15 minutes

Day 6 - LOWER BODY

A1- SUMO DEADLIFT 3 Sets 8-10

A2- DEFICIT CURTSY LUNGE 3 Sets 8-10 each leg

B1- FRONT SQUAT 3 Sets 8-10

B2- FRONT FOOT ELEVATED SPLIT SQUAT 3 Sets 8-10 each leg

(PAUSE FOR 2 SECONDS)

C1- VMO LEG PRESS 3 Sets 8-10

C2- CABLE ROPE PULL THROUGH 3 Sets 8-10

D1- SMITH MACHINE HIP THRUSTS 3 Sets 8-10

 WEEK 5-6
Day 1 - GLUTES & HAMSTRINGS

A1- BB BOX SQUAT 4 Sets 8-10

A2- LYING LEG CURL 4 Sets 12-15

B1- ELEVATED ROMANIAN DEADLIFT 1 & 1/4 4 Sets 8-10

B2- DB STEP UPS 4 Sets 12-15 each leg

C1- REVERSE HACK SQUAT 4 Sets 15

C2- BACK EXTENSION 4 Sets 15

D1- GOBLET SQUAT + CALF RAISE 4 Sets 10

E1- BOX JUMP BURPEES 3 Sets 15

E2- PLYO STEP UPS 3 Sets 50 each leg

Day 2 - UPPER BODY & CORE

A1- STANDING BB SHOULDER PRESS 4 Sets 8-10

A2- CABLE SINGLE ARM LAT PULLDOWN 4 Sets 10-12 each arm

B1- SEATED CABLE ROW (SINGLE ARM) 4 Sets 10-12 each arm

B2- DB LATERAL RAISE 4 Sets 12-15

C1- BENCH PRESS 4 Sets 10-12

C2- DECLINE PUSH UPS 4 Sets 12-15

D1- BANDED PULL APARTS 4 Sets 12-15

E1- SWISS BALL CRUNCHES 3 Sets 12

E2- SWISS BALL KNEE TUCKS 3 Sets 12

E3- SWISS BALL PASS 3 Sets 12

F1- OPTIONAL CARDIO 1 Sets 30 minutes

Day 3 - QUADS & CALVES

A1- LEG EXTENSION 4 Sets 15-20

A2- FRONT SQUAT 4 Sets 12-15

B1- LEG PRESS CLOSE STANCE 4 Sets 8-10

B2- DB FRONT FOOT ELEVATED SPLIT SQUAT 4 Sets 6-8 each leg

(1 & 1/4 REPS)

C1- SMITH MACHINE SKI SQUATS 3 Sets max reps

D1- DUMBBELL ECCENTRIC CALF RAISES 3 Sets 15

Day 4 - REST DAY (OPTIONAL HIIT)

A1- TREADMILL SPRINTS (WALK FOR REST) 5 Sets 40 seconds

A2- WEIGHTED SQUAT JUMPS 5 Sets 20

B1- PUSH UP HOLD WITH SHOULDER TOUCH 5 Sets 10 each arm

B2- KB SWINGS 5 Sets 20

B3- LUNGE JUMPS 5 Sets 10 each side

B4- MOUNTAIN CLIMBERS 5 Sets 30 each side

Day 5 - UPPER BODY & CORE

A1- SEATED DB SHOULDER PRESS 4 Sets 10-12

A2- Y RAISE 4 Sets 10-12

B1- AROUND THE WORLD 4 Sets 12-15

B2- POLIQUIN RAISES 4 Sets 10-12

C1- REAR DELT FLYE MACHINE 4 Sets 15

D1- REVERSE CURL 3 Sets 12-15

D2- TRICEP PUSH UP 3 Sets 10-12

E1- DECLINE BENCH SITUPS 3 Sets 12

E2- HANGING LEG RAISES 3 Sets 12

F1- OPTIONAL CARDIO 1 Set 30 minutes

Day 6 - LOWER BODY

A1- BARBELL HIP THRUST 1 & 1/4 REP 4 Sets 8-10

A2- DB BULGARIAN SPLIT SQUAT 4 Sets 8-10 each leg

B1- BB ROMANIAN DEADLIFTS 4 Sets 8-10

B2- DEFICIT CURTSY LUNGE 4 Sets 8-10 each leg

C1- LYING LEG CURL 4 Sets 10

D1- DB SUMO PULSE SQUATS 3 Sets 25

E1- BB BOOTY BAND GLUTE BRIDGE 2 Sets 20

E2- GLUTE BRIDGE (BOOTY BAND) 2 Sets 20

E3- GLUTE BRIDGE 2 Sets 20

 WEEK 7-8
Day 1 - GLUTES & HAMSTRINGS

A1- DEADLIFTS 4 Sets, 15/12/10/8

B1- LEG PRESS 4 Sets, 15/12/10/8

C1- DB SIDE LUNGES 4 Sets 12 each leg

C2- DB GLUTE BRIDGE 4 Sets 15

C3- WEIGHTED IN & OUT SQUAT JUMPS 4 Sets 20

D1- HEELS ELEVATED DB GOBLET SQUAT 4 Sets 12

D2- SINGLE LEG HAMSTRING CURL (BALL) 4 Sets 12 each leg

D3- KB SWINGS 4 Sets 20

Day 2 - UPPER BODY & CORE

A1- STANDING BB SHOULDER PRESS 4 Sets, 15/12/10/8

B1- STANDING SINGLE ARM ARNOLD PRESS 4 Sets, 15/12/10/8

C1- DB FRONT RAISE TO LATERAL RAISE 4 Sets 12

C2- DUMBBELL REAR DELT FLY 4 Sets 15

C3- SEATED ALT, DB SHOULDER PRESS 4 Sets 10 each arm

D1- STRAIGHT BAR TRICEP PUSHDOWNS 4 Sets 12

D2- CABLE ROPE BICEP CURL 4 Sets 15

D3- PUSH UPS 4 Sets 12

D4- OPTIONAL CARDIO 1 Sets 25 minutes

Day 3 - QUADS & CALVES

A1- BACK SQUATS 4 Sets 15/12/10/8

B1- SMITH MACHINE LUNGES 4 Sets 15/12/10/8 each leg

C1- SINGLE LEG EXTENSION 4 Sets 15/12/10/8 each leg

D1- SMITH MACHINE SKI SQUATS 4 Sets 12

D2- WALKING LUNGES 4 Sets 8 each leg

D3- SINGLE LEG WALL SIT 4 Sets 30 seconds each leg

E1- SEATED CALF RAISES 3 Sets 20

Day 4 - REST DAY (OPTIONAL HIIT)

A1- EXERCISE BIKE SPRINTS 5 Sets 40 seconds

A2- PLYO LUNGE ALTERNATING JUMPS 5 Sets 20 each leg

B1- WEIGHTED LUNGE JUMPS 6 Sets 10 each side

B2- KB SINGLE ARM SNATCH 6 Sets 12 each arm

B3- SQUAT PULSE TO SQUAT JUMPS 6 Sets 10

B4- TUCK UP TO PUSH UP 6 Sets 15

Day 5 - UPPER BODY & CORE

A1- SUPINATED BENT OVER ROW 4 Sets 15/12/10/8

B1- SINGLE ARM DB ROW 4 Sets 15/12/10/8 each arm

C1- CHIN UPS 4 Sets Max reps

D1- INCLINE DB CHEST PRESS 4 Sets 12

D2- DB FLYES 4 Sets 15

D3- BANDED PULL APARTS 4 Sets 20

E1- SWISS BALL CRUNCHES 4 Sets 12

E2- SWISS BALL KNEE TUCKS 4 Sets 12

E3- SWISS BALL SIDE CRUNCHES 4 Sets 12

E4- PLANK 4 Sets 30 seconds

F1- OPTIONAL CARDIO 1 Sets 25 minutes

Day 6 - LOWER BODY

A1- BB HIP THRUST + PULSES 4 Sets 10

B1- BB BULGARIAN SPLIT SQUAT 4 Sets 15/12/10/8 each leg

C1- GOOD MORNINGS 4 Sets 12

C2- SINGLE LEG DB RDL 4 Sets 15 each leg

C3- FROG PUMPS 4 Sets 20

D1- CABLE KICKBACKS 4 Sets 12 each leg

D2- CABLE ROPE PULL THROUGH 4 Sets 15

D3- DECLINE SIDE LEG RAISES 4 Sets 20 each leg

E1- BOOTY BAND HIP THRUSTS 3 Sets 20

E2- BOOTY BAND SIDE KICKS 3 Sets 20 each leg

E3- BOOTY BAND SQUATS 3 Sets 20