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Description

Day three of microcycle one is about putting some mass on your back, traps, and biceps. Of course, this is Shortcut to Shred, so it's also about burning blubber and challenging your cardiovascular system. It's time to build and burn. Get mentally focused before you walk into the gym. If your head isn't in the game, your body won't follow. Visualize your workout, put on your headphones, queue up your favorite music, and see the person you want to be. It's time to make the new you.


Exercises

Set 1: 1 round
Skips in Place
Effort: Vigorous
Skips in Place
3 minutes

Set 2: 4 rounds
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
19 reps
Side to Side Hops
Effort: Vigorous
Side to Side Hops
1 minute

Set 3: 3 rounds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
10 reps
Kettlebell Goblet Squats
Weights: Moderate
Kettlebell Goblet Squats
1 minute

Set 4: 3 rounds
Weights: Moderate
Seated Cable Row
10 reps
Hop in Place
Effort: Vigorous
Hop in Place
1 minute

Set 5: 3 rounds
Barbell Shrugs
Weights: Maximum
Barbell Shrugs
10 reps
Reverse Lunges
Reverse Lunges
1 minute

Set 6: 3 rounds
Barbell Bicep Curls
Weights: Maximum
Barbell Bicep Curls
10 reps
Jack Jump Tucks
Effort: Very Hard
Jack Jump Tucks
1 minute

Set 7: 3 rounds
Weights: Maximum
Effort: Very Hard
Preacher Curl
10 reps
Medicine Ball Slams
Weights: Moderate
Medicine Ball Slams
1 minute

Set 8: 3 rounds
Weights: Heavy
Effort: Moderate
Reverse Barbell Curl
10 reps
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
1 minute

Set 9: 3 rounds
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
10 reps

Set 10: 3 rounds
Jumping Lunges
Effort: Maximum
Jumping Lunges
1 minute
Recovery
Recovery
30 seconds


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