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WORKOUT PROGRAMCardio acceleration is critical to Shortcut to Shred. It will fire upyour fat-burning furnace like nothing else. Cardio accelerationis a technique that combines high-intensity cardio andresistance training into one fast-paced workout. Insteadof resting between your lifts, you will do cardio betweenevery single set. Simply put, you’ll lift one set of a prescribedexercise, such as bench press, and then immediately follow itwith one minute of cardio.Cardio effectively replaces your rest periods. Now, I don’tmean you have to rack the barbell, run across the gym, andjump on a treadmill or stationary bike. Your cardio accelerationexercises can be as simple as running in place next to thebench. You can also jump rope, perform dumbbell cleans,step-ups, or any combination of full-body exercises. Whateveryou do, the point is to move for an entire minute.Between each set, you’ll do one minute of a cardio accelerationexercise. If you’re new to fitness and find that one minute istoo long, you can reduce the time to 30 seconds, or go at aslower pace. The goal is to gradually increase the time youspend doing high-intensity cardio. You want to keep eachcardio acceleration minute as intense and demanding aspossible.CARDIO 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 RopeKnee Tuck JumpDiagonal BoundTire FlipSkipping (in place)EllipticalDB CleanSmith Machine CleanStep-up with Knee RaiseStraight-Arm PulldownSmith MachineBehind-the-Back ShrugIncline Dumbbell CurlHigh Cable CurlRope Cable CurlDumbbell Reverse Wrist CurlWORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)EXERCISESETSBarbell Bent Over Row4Dumbbell Bent-Over Row3Seated Cable Row3Barbell Shrug 4Barbell Curl 3Barbell or EZ-Bar Preacher Curl3Reverse-Grip Barbell Curl3Barbell Wrist Curl3SHORTCUT TO SHREDWORKOUT PROGRAMEXERCISEIncline Dumbbell FlyeDumbbell FlyeCable CrossoverTriceps PressdownOverhead Dumbbell ExtensionCable Lying Triceps ExtensionCrunchStanding Oblique Cable bell Lateral RaiseBarbell Front RaiseDumbbell Bent-Over Lateral RaiseLeg ExtensionLeg CurlSeated Calf RaiseDonkey or Leg Press Calf S3334433EXERCISELat PulldownReverse-Grip PulldownEXERCISESETSBarbell Shoulder Press4Alternating DumbbellShoulder Press (Standing)3Smith MachineOne-Arm Upright Row3Squat 4Deadlift 3Walking Lunge3Standing Calf Raise3Seated Calf -86-86-86-86-86-87-87-8WORKOUT 3: BACK, TRAPS, BICEPSSETS33REPS12-1512-15EXERCISEBarbell Bent Over RowDumbbell Bent-Over Row SETS43REPS6-86-8 www.bodybuilding.com/shortcut2shred REPS6-86-86-86-86-87-87-8WORKOUT 2: SHOULDERS, LEGS, CALVESWORKOUT 6: BACK, TRAPS, BICEPS 12-1512-1512-1512-1512-15EXERCISESETSBench Press 4Incline Dumbbell Press3Decline Smith Machine Press3Dips4Close-Grip Bench Press4Cable Crunch 3Smith Machine Hip Thrust3WORKOUT 5: SHOULDERS, LEGS, CALVESWORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT) 43333PHASE 1: WEEK 2WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)EXERCISESETSBarbell Shoulder Press4Alternating DumbbellShoulder Press (Standing)3Smith Machine One-ArmUpright Row3Squat 4Deadlift 3Walking Lunge3Standing Calf Raise3Seated Calf Raise312-15WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)PHASE 1: WEEK 1EXERCISESETSBench Press 4Incline Dumbbell Press3Decline Smith Machine Press3Dips4Close-Grip Bench Press4Cable Crunch 3Smith Machine Hip Thrust3REPS9-119-119-119-119-119-119-119-113 www.bodybuilding.com/shortcut2shred

Seated Cable Row3Barbell Shrug 4Barbell Curl 3Barbell or EZ-Bar Preacher Curl3Reverse-Grip Barbell Curl3Barbell Wrist Curl3PHASE 1: WEEK 36-86-86-86-86-86-8WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)EXERCISEBench PressIncline Dumbbell PressDecline Smith Machine PressDipsClose-Grip Bench PressCable CrunchSmith Machine Hip ThrustWORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)EXERCISESETSIncline Dumbbell Flye3Dumbbell Flye3Cable Crossover 3Triceps Pressdown3Overhead Dumbbell Extension3Cable Lying Triceps Extension3Crunch 3Standing Oblique Cable 0EXERCISEBarbell Shoulder PressAlternating DumbbellShoulder Press (Standing)Smith MachineOne-Arm Upright RowSquatDeadliftWalking LungeStanding Calf RaiseSeated Calf 4-55-65-6EXERCISEBarbell Bent Over RowDumbbell Bent-Over RowSeated Cable RowBarbell ShrugBarbell CurlBarbell or EZ-Bar Preacher CurlReverse-Grip Barbell CurlBarbell Wrist TS43343333EXERCISESETSDumbbell Lateral Raise3Barbell Front Raise3Dumbbell Bent-Over Lateral Raise3Leg Extension 4Leg Curl 4Seated Calf Raise3Donkey or Leg Press Calf Raise3 SETS3EXERCISESETSLat Pulldown 3Reverse-Grip Pulldown3Straight-Arm Pulldown 3Smith MachineBehind-the-Back Shrug4Incline Dumbbell Curl3High Cable Curl 3Rope Cable Curl3Dumbbell Reverse Wrist Curl3REPS2-52-52-52-52-54-54-54-5*On the last set do a cardio accelerated rest-pause dropsetWORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)EXERCISESETSBarbell Shoulder Press4*Dumbbell Shoulder Press (Seated)3*Dumbbell Upright Row3*Squat 4*Deadlift 3*Leg Press 3*Standing Calf Raise3*Seated Calf 0REPS9-119-119-119-119-119-119-119-11*On the last set do a cardio accelerated rest-pause dropsetWORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)Cardio accelerated rest-pause dropset: Take the last set ofeach exercise to muscle failure. Then, rack the weight andperform cardio acceleration by running in place for 15-20seconds. Pick up the weight and continue doing reps until youreach muscle failure again. Immediately decrease the RCISESETSBarbell Bent Over Row4*Incline Dumbbell Row3*Seated Cable Row3*Barbell Shrug 4*Barbell Curl 3*Seated Barbell Curl3*Reverse-Grip Barbell or EZ-Bar Curl3*Behind-The-Back Wrist Curl3*REPS9-119-119-119-119-119-119-119-11*On the last set do a cardio accelerated rest-pause dropset www.bodybuilding.com/shortcut2shred REPS21-3021-3021-3021-3021-3021-3021-30If you’re feeling really good and want to make the Shortcut toShred sessions even more intense, start performing a “cardioaccelerated rest-pause dropset” on the last set of each majorexercise. The technique is as brutal as it sounds, believe me. EXERCISESETSBench Press 4*Incline Bench Press3*Decline Dumbbell Press3*Dips4*Close-Grip Bench Press4*Smith Machine Crunch3*Hanging Leg Raise3*PHASE 2: WEEK 4 WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)WORKOUT 6: BACK, TRAPS, BICEPSWORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)EXERCISEIncline Dumbbell Flyeby 20-30 percent and lift until you reach muscle failure again.You are now done with the set and ready to move to the RKOUT 5: SHOULDERS, LEGS, CALVESWORKOUT 3: BACK, TRAPS, BICEPSWORKOUT 6: BACK, TRAPS, BICEPSEXERCISESETSLat Pulldown 3Reverse-Grip Pulldown3Straight-Arm Pulldown 3Smith MachineBehind-the-Back Shrug4Incline Dumbbell Curl3High Cable Curl 3Rope Cable Curl3Dumbbell Reverse Wrist Curl3SETS4334433WORKOUT 2: SHOULDERS, LEGS, CALVESWORKOUT 5: SHOULDERS, LEGS, CALVESEXERCISESETSDumbbell Lateral Raise3Barbell Front Raise3Dumbbell Bent-Over Lateral Raise3Leg Extension 4Leg Curl 4Seated Calf Raise3Donkey or Leg Press Calf Raise3Dumbbell Flye3Cable Crossover 3Triceps Pressdown3Overhead Dumbbell Extension3Cable Lying Triceps Extension3Crunch 3Standing Oblique Cable Crunch3 www.bodybuilding.com/shortcut2shred

PHASE 2: WEEK 5WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)EXERCISECable Crossover from Low PulleyCable CrossoverDumbbell FlyeOverhead Cable Triceps ExtensionLying Triceps ExtensionRope Triceps PressdownCrossover CrunchCable WoodchopperSETS4*3*3*3*3*3*3*3*WORKOUT 1: CHEST, TRICEPS, ABS 1512-15EXERCISESETSBench Press 4*Incline Bench Press3*Decline Dumbbell Press3*Dips4*Close-Grip Bench Press4*Smith Machine Crunch3*Hanging Leg Raise 3**On the last set do a cardio accelerated rest-pause dropsetPHASE 2: WEEK 6WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)EXERCISESETSCable Crossover from Low Pulley4*Cable Crossover 3*Dumbbell Flye3*Overhead Cable Triceps Extension3*Lying Triceps Extension3*Rope Triceps Pressdown3*Crossover Crunch 3*Cable Woodchopper3*REPS6-86-86-86-86-87-87-8*On the last set do a cardio accelerated rest-pause dropsetWORKOUT 1: CHEST, TRICEPS, ABS 2016-20EXERCISEBench PressIncline Bench PressDecline Dumbbell PressDipsClose-Grip Bench PressSmith Machine CrunchHanging Leg Raise *On the last set do a cardio accelerated rest-pause dropsetEXERCISEDumbbell Lateral RaiseCable Front RaiseLying Cable Rear Delt FlyeLeg ExtensionLeg CurlSeated Calf RaiseDonkey or Leg Press Calf Raise Use ankle weights or hold dumbbell between feet if neededWORKOUT 5: SHOULDERS, LEGS, -1512-1512-15EXERCISESETSDumbbell Lateral Raise4*Cable Front Raise3*Lying Cable Rear Delt Flye3*Leg Extension 4*Leg Curl 4*Seated Calf Raise3*Donkey or Leg Press Calf Raise3*WORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)EXERCISESETSBarbell Shoulder Press4*Dumbbell Shoulder Press (Seated)3*Dumbbell Upright Row3*Squat 4*Deadlift 3*Leg Press 3*Standing Calf Raise3*Seated Calf Raise3**On the last set do a cardio accelerated rest-pause On the last set do a cardio accelerated rest-pause dropsetWORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)EXERCISEBarbell Shoulder PressDumbbell Shoulder Press (Seated)Dumbbell Upright RowSquatDeadliftLeg PressStanding Calf RaiseSeated Calf RaiseWORKOUT 6: BACK, TRAPS, -2016-2016-2016-2016-2016-20EXERCISEBarbell Bent Over RowIncline Dumbbell RowSeated Cable RowBarbell ShrugBarbell CurlSeated Barbell CurlReverse-Grip Barbell or EZ-Bar CurlBehind-The-Back Wrist Curl*On the last set do a cardio accelerated rest-pause dropsetREPS2-52-52-52-52-52-54-54-5 www.bodybuilding.com/shortcut2shred SETS4*3*3*4*3*3*3*3**On the last set do a cardio accelerated rest-pause dropset REPS2-52-52-52-52-52-54-54-5WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)*On the last set do a cardio accelerated rest-pause dropset SETS4*3*3*4*3*3*3*3**On the last set do a cardio accelerated rest-pause dropsetEXERCISESETSLat Pulldown 4*Behind-the-Neck Pulldown3*Rope Straight-Arm Pulldown3*Dumbbell Shrug 4*EZ-Bar Cable Curl3*Incline Dumbbell Curl3*Dumbbell Hammer Curl3*Dumbbell Reverse Wrist Curl3*WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)EXERCISESETSBarbell Bent Over Row4*Incline Dumbbell Row3*Seated Cable Row3*Barbell Shrug 4*Barbell Curl 3*Seated Barbell Curl3*Reverse-Grip Barbell or EZ-Bar Curl3*Behind-The-Back Wrist Curl3*REPS16-2016-2016-2016-2016-2016-2016-20*On the last set do a cardio accelerated rest-pause dropset*On the last set do a cardio accelerated rest-pause dropsetWORKOUT 6: BACK, TRAPS, BICEPSEXERCISELat PulldownBehind-the-Neck PulldownRope Straight-Arm PulldownDumbbell ShrugEZ-Bar Cable CurlIncline Dumbbell CurlDumbbell Hammer CurlDumbbell Reverse Wrist CurlREPS2-52-52-52-52-54-54-5*On the last set do a cardio accelerated rest-pause dropset Use ankle weights or hold dumbbell between feet if neededWORKOUT 5: SHOULDERS, LEGS, CALVESSETS4*3*3*4*4*3*3* www.bodybuilding.com/shortcut2shred