Straight-Arm Pulldown 3 12-15Smith Machine Behind-the-Back Shrug 4 12-15Incline Dumbbell Curl 3 12-15High Cable Curl 3 12-15Rope Cable Curl 3 12-15Dumbbell Reverse Wrist Curl 3 12-15 Workout 4: Chest, triCeps, Abs (single joint)Į圎rcisE sEts rEpsIncline Dumbbell Flye 3 12-15Dumbbell Flye 3 12-15Cable Crossover 3 12-15Triceps Pressdown 3 12-15Overhead Dumbbell Extension 3 12-15Cable Lying Triceps Extension 3 12-15Crunch 3 12-15Standing Oblique Cable Crunch 3 12-15Į圎rcisE sEts rEpsDumbbell Lateral Raise 3 12-15Barbell Front Raise 3 12-15Dumbbell Bent-Over Lateral Raise 3 12-15Leg Extension 4 12-15Leg Curl 4 12-15Seated Calf Raise 3 12-15Donkey or Leg Press Calf Raise 3 12-15Į圎rcisE sEts rEpsLat Pulldown 3 12-15Reverse-Grip Pulldown 3 12-15 Workout 3: bACk, trAps, biCeps (multi-joint)Į圎rcisE sEts rEpsBarbell Bent Over Row 4 9-11Dumbbell Bent-Over Row 3 9-11Seated Cable Row 3 9-11Barbell Shrug 4 9-11Barbell Curl 3 9-11Barbell or EZ-Bar Preacher Curl 3 9-11Reverse-Grip Barbell Curl 3 9-11Barbell Wrist Curl 3 9-11 Workout 2: shoulders, legs, CAlves (multi-joint)Į圎rcisE sEts rEpsBarbell Shoulder Press 4 9-11Alternating Dumbbell Shoulder Press (Standing) 3 9-11Smith Machine One-Arm Upright Row 3 9-11Squat 4 9-11Deadlift 3 9-11Walking Lunge 3 9-11Standing Calf Raise 3 9-11Seated Calf Raise 3 9-11 SHortCut to sHredWorkout ProgramPHase 1: Week 1 Workout 1: Chest, triCeps, Abs (multi-joint)Į圎rcisE sEts rEpsBench Press 4 9-11Incline Dumbbell Press 3 9-11Decline Smith Machine Press 3 9-11Dips 4 9-11Close-Grip Bench Press 4 9-11Cable Crunch 3 9-11Smith Machine Hip Thrust 3 9-11 Knee Tuck JumpDiagonal BoundTire FlipSkipping (in place)EllipticalDB CleanSmith Machine CleanStep-up with Knee Raise
You want to keep each cardio acceleration minute as intense and demanding as possible.Ĭardio aCCeleration oPtionsKB SwingGoblet SquatSquat JumpBox JumpDB Step-upBB Step-upSprintsRunning in PlaceMedicine Ball SlamDumbbell LungeLunge JumpsSide-to-Side Box ShuffleSledgehammer SwingBattling RopesRocket JumpLateral BoundLateral Box JumpSide Standing Long JumpMountain ClimberJump Rope The goal is to gradually increase the time you spend doing high-intensity cardio. If youre new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. Whatever you do, the point is to move for an entire minute.īetween each set, youll do one minute of a cardio acceleration exercise. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Your cardio acceleration exercises can be as simple as running in place next to the bench. Now, I dont mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Simply put, youll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio.Ĭardio effectively replaces your rest periods.
Instead of resting between your lifts, you will do cardio between every single set.
Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. It will fire up your fat-burning furnace like nothing else. Workout ProgramCardio acceleration is critical to Shortcut to Shred.
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