The 21-Day Shred includes workout routines for the full 21 days which consist of full body circuits, bodybuilding splits, intervals, and unique cardio challenges. Here is a demonstration of DAY 12 of the 21 DAY SHRED.
THE WORKOUT: Day 12
BACK: Complete exercise one as straight sets. Complete 2A and 2B, and 3A and 3B as seperate supersets.
BICEPS: Complete each exercise as straight sets.
BACK
1. Deadlift
Sets: 4 Reps: 5 Rest: 15 sec
2A. Chin up
Sets: 4 Reps: 6-8 Rest: 0 sec
2B. Lying Lateral Raise
Sets: 4 Reps: 20 Rest 60-90 sec
3A. Seated Cable Row
Sets: 3 Reps: 10-12 Rest: 0 sec
3B. Back Extension
Sets: 3 Reps: 10-12 Rest: 60 sec
BICEPS
1. Fat-Grip Hammer Curl
Sets: 3 Reps: 10-12 Rest: 30 seconds
2. Behind-the-Back Cable Curl
Sets: 3 Reps: 10-12 (each side) Rest: 30 sec
3. EZ-Bar Preacher Curl
Sets: 2 Reps: 8-10 Rest: 30 sec
Different versions of this content appear on HUMANFITPROJECT.com and MENSFITNESS.com
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