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16-Week Shredded Workout Plan

This 16-week workout plan aims to get you shredded with daily cardio sessions and a focus on compound lifts for muscle growth. The plan provides the weekly breakdown of workouts targeting different muscle groups each day, along with the specific exercises and sets/reps for each. Cardio sessions increase in duration and intensity each week while weight training utilizes techniques like drop sets and supersets to further challenge muscles. Rest is prioritized on Sundays to allow the body to recover.

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sri krishna
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11K views3 pages

16-Week Shredded Workout Plan

This 16-week workout plan aims to get you shredded with daily cardio sessions and a focus on compound lifts for muscle growth. The plan provides the weekly breakdown of workouts targeting different muscle groups each day, along with the specific exercises and sets/reps for each. Cardio sessions increase in duration and intensity each week while weight training utilizes techniques like drop sets and supersets to further challenge muscles. Rest is prioritized on Sundays to allow the body to recover.

Uploaded by

sri krishna
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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16 WEEKS GET SHREDDED

NEW YEARS CUT WORKOUT PLAN

Everyday Cardio Session(A.M/P.M)


• 45 Min Outdoor Fastest Walking or Treadmill.
• Post Workout Session (Week 1 - 4) 30 Min Treadmill Walking (Speed 5
Incline 6).
• Post Workout Session (Week 4-8) 35 Min Treadmill Walking (Speed 5 Incline
8) and 10 Min Fastest Cycling
• Post Workout Session (Week 8-12) 45 Min Treadmill Walking (Speed 6
Incline 8) and 5 min Running and 10 Min Fastest Cycling
Week 1 - Monday Back and Triceps
• Lat Pulldown 4 Sets (10 – 12 reps)
• Seated Machine Row 4 Sets (10 – 12reps) ,(Dropset 1 Sets 10 reps Last set
with a lighter weight
• Deadlift 4 Sets (10 – 12reps)
• Seated Machine Pullover 4 Sets (10 – 12 reps)
• Single Arm Dumbbell Row 4 Sets (10 reps) are for each arm
• EZ Bar Skull Crushers 5 Sets (15 – 18reps)
• Overhead Rope Extensions 3 Sets (15 – 18 reps)
• Dumbbell Kickbacks 3 Sets (12 – 15 reps)

Week 1 - Tuesday Chest and Biceps


• Incline Dumbbell Press 4 Sets (10 – 12Reps)
• Single Arm Pec Deck 4 Sets (10 – 12),(Dropset 1 Sets 10 reps) Last set with a
lighter weight
• Incline Dumbbell Flyes 4 Sets (10 – 12Reps),(Dropset 1 Sets 10 reps)Last Set
with a Lighter Weight
• Chest Machine Press superset with Cable Cross Over 4 Sets(10 – 12 Reps )
for each exercise in the super set. Go heavy on this last chest exercise!
• EZ Bar Curls 4 Sets(10 – 12 reps)
• Machine Curl 4 Sets (10 – 12reps),(Dropset 2 Sets 10 reps) Last Set with a
Lighter Weight
• Dumbbell Isolation Curl 3 Sets(10reps)
• Single Arm Cable Curl 3 Sets (15 – 18reps)
Week 1 - Wednesday Legs and Abs
• Leg Extension 2 Warmup Sets (20reps)
• Front Squats 4 Sets (10 – 12reps)
• Leg Press 4 Sets(10 – 12reps),(Dropset 1 Sets 10 reps) Last Set with a
Lighter Weight
• Single Leg Extension 4 Sets (8 – 10reps),(Dropset 1 Sets 10 reps) Last Set
with a Lighter Weight
• Seated Leg Curl 4 Sets(10 – 12reps)
• Lying Leg Curl 4Sets (10 – 15reps),(Dropset 2 Sets 8 reps) Last Set with a
Lighter Weight
• Stiff Leg Deadlift 4 Sets (12 – 15reps)
• Abs Cruches 5Sets(20reps)
• Plank 5Sets (60sec)
Week 1 - Thursday Shoulders and Calves
• Lat Raise superset with Shoulder Press 5 Sets(15reps + 15reps)
• Dumbbell Front Raise superset with Bent Over Rear Delt 4 Sets(10reps +
10reps)
• Dumbbell Shrug supe r set with Seated Machine Shrug 3 Sets(10reps +
10reps)
• Seated Calf Raises 4 Sets(8 – 10reps)
• Standing Smith Machine Calf Raises 3 Sets(8 – 10reps)
• Leg Press Calf Press 4 Sets(20reps) (Alternate foot position on each set
between pointing inwards and pointing outwards)
Week 1 - Friday Arms
• Barbell Curl superset with Wide Grip Push Down 4 Sets(8-10reps +8-10reps)
• Seated Dumbbell Curl superset with Seated Dumbbell Overhead Press
4Sets(8-10reps + 10-12reps)
• Cable Hammer Curls superset with Rope Pushdown 4 Sets(10-12reps + 10-
12reps)
• Isolation Curl superset with Seated Machine Dips 4 Sets(10-12reps + 10-
12reps)
Week 1 - Saturday Cardio
• 60 Min Fasted cardio
• 20 Min (Speed 5 Incline 6)
• 20 Min (Speed 6 Incline 8)
• 10 Min (Speed 7 Incline 8)
• 10 Min( Speed 8 Incline 10)
Week 1 – Sunday
• Rest and Recover

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