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Description

This trainer is called Shortcut to Shred for a reason. It's intense, fast-moving, and efficient. You won't see results if you're stopping every five minutes to chat with your bud or answer a text message. For this hour, concentrate on yourself. Don't let your surroundings or your busy life distract you from the work you need to do. You've got an intense back attack on tap, so make sure you're fueled with good nutrition and smart supplementation. Revisit the overview pages often to keep yourself on track, and print off the supplement schedule. Training is an important part of the battle, but recovery is key to great results. This is your last workout of microcycle one. I know you're tired, but summon everything you can for this final hour of the first week. You get a full day of rest tomorrow, so make the weights sing today. It's time to rattle some plates.


Exercises

Set 1: 1 round
Jump Rope
Effort: Vigorous
Jump Rope
3 minutes

Set 2: 3 rounds
Weights: Heavy
Effort: Moderate
Wide-Grip Lat Pulldown
15 reps
Step-Ups
Effort: Vigorous
Step-Ups
3 minutes

Set 3: 3 rounds
Weights: Heavy
Effort: Moderate
Underhand Cable Pulldowns
15 reps
Squats
Squats
1 minute

Set 4: 3 rounds
Weights: Heavy
Effort: Moderate
Straight-Arm Pulldown
15 reps
Mountain Climbers
Effort: Vigorous
Mountain Climbers
1 minute

Set 5: 3 rounds
Barbell Shrug Behind the Back
Weights: Heavy
Barbell Shrug Behind the Back
15 reps
Barbell Power Cleans
Weights: Moderate
Barbell Power Cleans
1 minute

Set 6: 3 rounds
Weights: Heavy
Alternating Incline Dumbbell Curl
15 reps
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
1 minute

Set 7: 3 rounds
Weights: Heavy
Effort: Vigorous
High Cable Curls
15 reps
Kettlebell Goblet Squats
Weights: Moderate
Kettlebell Goblet Squats
1 minute

Set 8: 3 rounds
Weights: Heavy
Effort: Vigorous
Cable Hammer Curls - Rope Attachment
15 reps
Hop in Place
Effort: Vigorous
Hop in Place
1 minute

Set 9: 3 rounds
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
15 reps
Squat Jumps
Effort: Moderate
Squat Jumps
1 minute


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