150982021 Shortcut to Shred pdf PDF

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Workout Program Cardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between your lifts, you will do cardio between every single set. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio. Cardio effectively replaces your rest periods. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. Between each set, you’ll do one minute of a cardio acceleration exercise. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible.

Cardio aCCeleration oPtions KB Swing Goblet Squat Squat Jump Box Jump DB Step-up BB Step-up Sprints Running in Place Medicine Ball Slam Dumbbell Lunge Lunge Jumps Side-to-Side Box Shuffle Sledgehammer Swing Battling Ropes Rocket Jump Lateral Bound Lateral Box Jump Side Standing Long Jump Mountain Climber Jump Rope

Knee Tuck Jump Diagonal Bound Tire Flip Skipping (in place) Elliptical DB Clean Smith Machine Clean Step-up with Knee Raise

Workout 3: bACk, trAps, biCeps (multi-joint) ExErcisE Barbell Bent Over Row Dumbbell Bent-Over Row Seated Cable Row Barbell Shrug Barbell Curl Barbell or EZ-Bar Preacher Curl Reverse-Grip Barbell Curl Barbell Wrist Curl

sHortCut to sHred Workout Program

Workout 4: Chest, triCeps, Abs (single joint)

Workout 1: Chest, triCeps, Abs (multi-joint) sEts 4 3 3 4 4 3 3

rEps 9-11 9-11 9-11 9-11 9-11 9-11 9-11

Workout 2: shoulders, legs, CAlves (multi-joint) ExErcisE Barbell Shoulder Press Alternating Dumbbell Shoulder Press (Standing) Smith Machine One-Arm Upright Row Squat Deadlift Walking Lunge Standing Calf Raise Seated Calf Raise

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rEps 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11

Straig Smith Behi Incline High C Rope Dumb

PHas

Work

PHase 1: Week 1 ExErcisE Bench Press Incline Dumbbell Press Decline Smith Machine Press Dips Close-Grip Bench Press Cable Crunch Smith Machine Hip Thrust

sEts 4 3 3 4 3 3 3 3

sEts 4

rEps 9-11

3

9-11

3 4 3 3 3 3

9-11 9-11 9-11 9-11 9-11 9-11

ExErcisE Incline Dumbbell Flye Dumbbell Flye Cable Crossover Triceps Pressdown Overhead Dumbbell Extension Cable Lying Triceps Extension Crunch Standing Oblique Cable Crunch

sEts 3 3 3 3 3 3 3 3

rEps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15

Workout 5: shoulders, legs, CAlves ExErcisE Dumbbell Lateral Raise Barbell Front Raise Dumbbell Bent-Over Lateral Raise Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise

sEts 3 3 3 4 4 3 3

rEps 12-15 12-15 12-15 12-15 12-15 12-15 12-15

sEts 3 3

rEps 12-15 12-15

Workout 6: Back, traps, Biceps ExErcisE Lat Pulldown Reverse-Grip Pulldown

ExEr Bench Incline Declin Dips Close Cable Smith

Work

ExEr Barbe Altern Shou Smith OneSquat Dead Walkin Stand Seate

Work

ExEr Barbe Dumb

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Seated Cable Row Barbell Shrug Barbell Curl Barbell or EZ-Bar Preacher Curl Reverse-Grip Barbell Curl Barbell Wrist Curl

3 4 3 3 3 3

6-8 6-8 6-8 6-8 6-8 6-8

Workout 4: Chest, triCeps, Abs (single joint) ExErcisE Incline Dumbbell Flye Dumbbell Flye Cable Crossover Triceps Pressdown Overhead Dumbbell Extension Cable Lying Triceps Extension Crunch Standing Oblique Cable Crunch

sEts 3 3 3 3 3 3 3 3

rEps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20

Workout 5: shoulders, legs, CAlves ExErcisE Dumbbell Lateral Raise Barbell Front Raise Dumbbell Bent-Over Lateral Raise Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise

sEts 3 3 3 4 4 3 3

rEps 16-20 16-20 16-20 16-20 16-20 16-20 16-20

Workout 6: Back, traps, Biceps ExErcisE Lat Pulldown Reverse-Grip Pulldown Straight-Arm Pulldown Smith Machine Behind-the-Back Shrug Incline Dumbbell Curl High Cable Curl Rope Cable Curl Dumbbell Reverse Wrist Curl

sEts 3 3 3

rEps 16-20 16-20 16-20

4 3 3 3 3

16-20 16-20 16-20 16-20 16-20

PHase 1: Week 3 Workout 1: Chest, triCeps, Abs (multi-joint) ExErcisE Bench Press Incline Dumbbell Press Decline Smith Machine Press Dips Close-Grip Bench Press Cable Crunch Smith Machine Hip Thrust

sEts 4 3 3 4 4 3 3

rEps 2-5 2-5 2-5 2-5 2-5 5-6 5-6

Workout 2: shoulders, legs, CAlves ExErcisE Barbell Shoulder Press Alternating Dumbbell Shoulder Press (Standing) Smith Machine One-Arm Upright Row Squat Deadlift Walking Lunge Standing Calf Raise Seated Calf Raise

sEts 4

rEps 2-5

3

2-5

3 4 3 3 3 3

4-5 2-5 2-5 4-5 5-6 5-6

Workout 3: Back, traps, Biceps ExErcisE Barbell Bent Over Row Dumbbell Bent-Over Row Seated Cable Row Barbell Shrug Barbell Curl Barbell or EZ-Bar Preacher Curl Reverse-Grip Barbell Curl Barbell Wrist Curl

sEts 4 3 3 4 3 3 3 3

rEps 2-5 2-5 2-5 2-5 2-5 4-5 4-5 4-5

Workout 4: Chest, triCeps, Abs (single joint) ExErcisE Incline Dumbbell Flye

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sEts 3

rEps 21-30

Dumbbell Flye Cable Crossover Triceps Pressdown Overhead Dumbbell Extension Cable Lying Triceps Extension Crunch Standing Oblique Cable Crunch

3 3 3 3 3 3 3

21-30 21-30 21-30 21-30 21-30 21-30 21-30

sEts 3 3 3 4 4 3 3

rEps 21-30 21-30 21-30 21-30 21-30 21-30 21-30

sEts 3 3 3

rEps 21-30 21-30 21-30

4 3 3 3 3

21-30 21-30 21-30 21-30 21-30

Workout 5: shoulders, legs, CAlves ExErcisE Dumbbell Lateral Raise Barbell Front Raise Dumbbell Bent-Over Lateral Raise Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise

Workout 6: Back, traps, Biceps ExErcisE Lat Pulldown Reverse-Grip Pulldown Straight-Arm Pulldown Smith Machine Behind-the-Back Shrug Incline Dumbbell Curl High Cable Curl Rope Cable Curl Dumbbell Reverse Wrist Curl

by 20 You a exerc

Work

ExEr Bench Incline Declin Dips Close Smith Hangi

*On th

Work

ExEr Barbe Dumb Dumb Squat Dead Leg P Stand Seate

*On th

Work

ExEr Barbe Incline PHase 2: Week 4 Seate If you’re feeling really good and want to make the Shortcut to Barbe Shred sessions even more intense, start performing a “cardio Barbe accelerated rest-pause dropset” on the last set of each major Seate exercise. The technique is as brutal as it sounds, believe me. Rever cardio accelerated rest-pause dropset: Take the last set of Behin each exercise to muscle failure. Then, rack the weight and perform cardio acceleration by running in place for 15-20 *On th seconds. Pick up the weight and continue doing reps until you reach muscle failure again. Immediately decrease the weight

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PHase 2: Week 5

Workout 4: Chest, triCeps, Abs (single joint) ExErcisE Cable Crossover from Low Pulley Cable Crossover Dumbbell Flye Overhead Cable Triceps Extension Lying Triceps Extension Rope Triceps Pressdown Crossover Crunch Cable Woodchopper

sEts 4* 3* 3* 3* 3* 3* 3* 3*

rEps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15

*On the last set do a cardio accelerated rest-pause dropset

ExErcisE Bench Press Incline Bench Press Decline Dumbbell Press Dips Close-Grip Bench Press Smith Machine Crunch Hanging Leg Raise^

PHas

Workout 4: Chest, triCeps, Abs (single joint)

Workout 1: Chest, triCeps, Abs (multi-joint) sEts 4* 3* 3* 4* 4* 3* 3*

rEps 6-8 6-8 6-8 6-8 6-8 7-8 7-8

*On the last set do a cardio accelerated rest-pause dropset

ExErcisE Cable Crossover from Low Pulley Cable Crossover Dumbbell Flye Overhead Cable Triceps Extension Lying Triceps Extension Rope Triceps Pressdown Crossover Crunch Cable Woodchopper

sEts 4* 3* 3* 3* 3* 3* 3* 3*

rEps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20

*On the last set do a cardio accelerated rest-pause dropset

^Use ankle weights or hold dumbbell between feet if needed

Workout 5: shoulders, legs, CAlves ExErcisE Dumbbell Lateral Raise Cable Front Raise Lying Cable Rear Delt Flye Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise

*On th ^Use

Workout 5: shoulders, legs, CAlves sEts 4* 3* 3* 4* 4* 3* 3*

rEps 12-15 12-15 12-15 12-15 12-15 12-15 12-15

*On the last set do a cardio accelerated rest-pause dropset

Workout 2: shoulders, legs, CAlves (multi-joint) ExErcisE Barbell Shoulder Press Dumbbell Shoulder Press (Seated) Dumbbell Upright Row Squat Deadlift Leg Press Standing Calf Raise Seated Calf Raise

sEts 4* 3* 3* 4* 3* 3* 3* 3*

rEps 6-8 6-8 6-8 6-8 6-8 6-8 7-8 7-8

*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, traps, Biceps ExErcisE Lat Pulldown Behind-the-Neck Pulldown Rope Straight-Arm Pulldown Dumbbell Shrug EZ-Bar Cable Curl Incline Dumbbell Curl Dumbbell Hammer Curl Dumbbell Reverse Wrist Curl

Work

ExEr Bench Incline Declin Dips Close Smith Hangi

sEts 4* 3* 3* 4* 3* 3* 3* 3*

rEps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15

*On the last set do a cardio accelerated rest-pause dropset

Workout 3: bACk, trAps, biCeps (multi-joint) ExErcisE Barbell Bent Over Row Incline Dumbbell Row Seated Cable Row Barbell Shrug Barbell Curl Seated Barbell Curl Reverse-Grip Barbell or EZ-Bar Curl Behind-The-Back Wrist Curl

sEts 4* 3* 3* 4* 3* 3* 3* 3*

rEps 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8

*On the last set do a cardio accelerated rest-pause dropset

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ExErcisE Dumbbell Lateral Raise Cable Front Raise Lying Cable Rear Delt Flye Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise

sEts 4* 3* 3* 4* 4* 3* 3*

rEps 16-20 16-20 16-20 16-20 16-20 16-20 16-20

*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, traps, Biceps ExErcisE Lat Pulldown Behind-the-Neck Pulldown Rope Straight-Arm Pulldown Dumbbell Shrug EZ-Bar Cable Curl Incline Dumbbell Curl Dumbbell Hammer Curl Dumbbell Reverse Wrist Curl

Work

ExEr Barbe Dumb Dumb Squat Dead Leg P Stand Seate

*On th sEts 4* 3* 3* 4* 3* 3* 3* 3*

rEps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20

*On the last set do a cardio accelerated rest-pause dropset

Work

ExEr Barbe Incline Seate Barbe Barbe Seate Rever Behin

*On th

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Workout 4: Chest, triCeps, Abs (single joint) ExErcisE Cable Crossover from Low Pulley Cable Crossover Dumbbell Flye Overhead Cable Triceps Extension Lying Triceps Extension Rope Triceps Pressdown Crossover Crunch Cable Woodchopper

sEts 4* 3* 3* 3* 3* 3* 3* 3*

rEps 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30

nutrition Plan

breAkfAst

post-W

Shortcut to Shred is built on three distinct nutrition phases. Each phase calls for different amounts of carbohydrates and calories. Your protein and fat intake remains the same throughout Shortcut to Shred, but your carb intake gradually drops, which also drops your overall calories.

30-60 min after wake-up supplements 3 whole eggs 3 egg whites 1 cup cooked oatmeal 1 tbsp honey 1/2 large grapefruit

Within 1 scoo 1 scoo 14 sm 5 g BC 1.5-5 g 1.5-2 g 2 g ca

sHortCut to sHred nutrition Plan protein Phase 1-3: 1.5 g per pound of bodyweight

*On the last set do a cardio accelerated rest-pause dropset

ExErcisE Dumbbell Lateral Raise Cable Front Raise Lying Cable Rear Delt Flye Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise

carBs sEts 4* 3* 3* 4* 4* 3* 3*

rEps 21-30 21-30 21-30 21-30 21-30 21-30 21-30

*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, traps, Biceps ExErcisE Lat Pulldown Behind-the-Neck Pulldown Rope Straight-Arm Pulldown Dumbbell Shrug EZ-Bar Cable Curl Incline Dumbbell Curl Dumbbell Hammer Curl Dumbbell Reverse Wrist Curl

sEts 4* 3* 3* 4* 3* 3* 3* 3*

rEps 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30

*On the last set do a cardio accelerated rest-pause dropset

8 oz. reduced-fat Greek yogurt 1 tbsp honey 1/2 oz. walnuts (7 halves) crushed

Phase 1, Week 1: 1.5 g per pound of bodyweight Phase 2, Weeks 2-3: 1 g per pound of bodyweight Phase 3, Weeks 3-6: 0.5 g per pound of bodyweight In Phases 1 and 2, your caloric intake is different on workout days and rest days, because on rest days you will not ingest a pre- or post-workout meal. In Phase 3, you will have more calories on your rest days than on workout days. Why? When you drop your carb intake down to 0.5 grams per pound of bodyweight, your leptin levels may drop if you don’t have enough calories. Leptin is a critical hormone for maintaining your metabolic rate. If leptin levels drop too low, your metabolic rate drops, too. By giving your body a high-carb day, you can keep your leptin levels even, which helps you continue burning fat and get through the diet. A high-carb rest day will do wonders for your mind.

PHase i protein: 1.5 grams per pound Fats: 0.5 grams per pound carbs: 1.5 grams per pound

WAke-up supplements 200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine

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dinne

200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine

8 oz t 1 large 2 cup 1 tbsp 1 tbsp 2-3 g 2-3 g

lunCh

nightt

5 oz. can tuna 2 slices whole-wheat bread 1 tbsp light mayonnaise 1/2 large grapefruit

8 oz lo 1 cup 2-3 g 2-3 g

mid-dAy snACk

nutrit

3 sticks light mozzarella string cheese 1 medium apple 1 oz mixed nuts

calor prot carb Fat: 9

fAt Phase 1-3: 0.5 g per pound of bodyweight

Workout 5: shoulders, legs, CAlves

lAte-morning snACk

lAte-morning supplements

pre-Workout supplements 30-60 minutes before workout 200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine

Workout meAl Sip throughout workout 1/2 scoop whey 1/2 scoop casein 1.5-5 g creatine 1.5-2 g beta-alanine

Phas

prot Fats: carb

Like in these and p shake

The s mean for all are si

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bring the carbs down without affecting protein and fat much. Refer to the alternative foods list for foods that you can use to replace these sample choices so the diet doesn’t become boring and bereft of nutrient diversity.

WAke-up supplements 200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine

lAte-morning supplements 200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine

lunCh 5 oz. can tuna 2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar 1/2 large grapefruit

mid-dAy snACk

protein: 1.5 grams per pound Fats: 0.5 grams per pound carbs: 0.5 grams per pound

Sip throughout workout 1/2 scoop whey 1/2 scoop casein 1.5-5 g creatine 1.5-2 g beta-alanine

30-60 min after wake-up supplements 1 scoop whey protein (sip while prepping breakfast) 3 whole eggs 3 egg whites 1 cup cooked oatmeal 1 tbsp honey 1/2 large grapefruit 2-3 g fish oil 2-3 g CLA

8 oz. reduced-fat Greek yogurt 1 tsp honey 1/2 oz walnuts (7 halves), crushed

Phase III – Weeks 4-6

30-60 minutes before workout 200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine

Workout meAl

breAkfAst

lAte-morning snACk

pre-Workout supplements

post-Workout meAl Within 30 minutes after workout 1 scoop whey 1 scoop casein 14 small Wonka Pixy Stix or 1 Giant Pixy Stix 5 g BCAAs 1.5-5 g creatine 1.5-2 g beta-alanine 2 g carnitine

dinner 8 oz top sirloin steak 1 large sweet potato 1 cup chopped broccoli 2-3 g fish oil 2-3 g CLA

nighttime snACk 1 cup low-fat cottage cheese 2-3 g fish oil 2-3 g CLA

totAls calories: 2,600 protein: 280 g carbs: 180 g Fat: 80 g

3 sticks light mozzarella string cheese 1 oz mixed nuts

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2-3 g 2-3 g

lAte-m

Turke Dropping calories and carbs again will cause your body to continue burning fat. Unlike in Phases 1 and 2, where you eat fewer calories and carbs on your rest day, the opposite holds true in Phase 3. You will eat more carbs and calories on your rest days. On your rest days throughout Phase 3, you get to enjoy a high-carb, pig-out day. Since you go so low in carbs six days of the week, you will need this one high-carb day to prevent your metabolism from sputtering and slowing down to spare energy reserves (body fat). The high-carb day will help kick start your metabolism again, keeping you in a fat-burning mode for the final phase

high-CArb, rest dAy mACros protein: 1.5 grams of protein per pound of bodyweight carbs: At least 2 grams of carbs per pound of bodyweight Fat: 0.5 grams per pound of bodyweight A high-carb pig-out day does not mean you’ll eat pizza and drink beer all day. Sure, a couple beers or a glass of wine won’t derail your progress, but your high-carb day isn’t a full 24-hour chest session. Shoot for low-fat carb sources. High-glycemic or fast-digesting carbs are fine during the first half of the day, as is fruit, but to prevent any of those carbs from being stored as body fat, focus on slow-digesting or low-glycemic carbs later in the day.

lAte-m

200 m 500-1 500-2 2 g ac

lunCh

5 oz. c 2 cup 1 tbsp 1 tbsp

mid-d

3 stick 1 oz m

pre-W

30-60 200 m 500-1 500-2 2 g ac

Worko

Sip th 1/2 sc 1/2 sc 1.5-5 g 1.5-2 g

Workout days WAke-up supplements 200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine

post-W

breAkfAst 30-60 min after wake-up supplements 1 scoop whey protein (sip while prepping breakfast) 3 whole eggs 3 egg whites

Within 1 scoo 1 scoo 14 sm 5 g BC 1.5-5 g 1.5-2 g 2 g ca

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1/4 cup light mozzarella 1/4 cup marinara sauce

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