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