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Shred
Shred
Total Calories:
2500
This is actually super counter-productive considering the fact that if you/re cut too hard you'll just
end up losing a lot of muscle mass that you will have to regain when you start bulking up again.
With that in mind I've created this diet and workout routine meant to work hand-in-hand to
help you achieve the maximum gains. The diet focuses on healthy foods with low preservatives,
healthy carbs, and high proteins. Perfect for cutting body fat while maintaining as much muscle mass
as possible! Obviously you can be a little flexible with the diet, but the less you stray the better.
Goodluck with your shredding goals and keep me updated with your progress :)
SKYWALKER'S AESTHETIC SHREDDING DIET OF CHAMPIONS
PROTEIN SHAKE: Make sure you take a protein shake after your workout EVERYDAY.
SKYWALKER'S AESTHETIC SHREDDING ROUTINE OF PEACE
Monday: Chest/Triceps + H.I.I.T.
SET 1 SET 2 SET 3 SET 4
Incline Dumbbell Press 20 Reps/Failure +10lbs x 18 +20lbs x 12 +30lbs x 8
Incline Dumbbell Flies 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure
Flat Bench 20 Reps/Failure +5lbs x 15 +10lbs x 12 +15lbs x 10
Cable Crossovers 15 Reps/Failure 15 Reps/Failure 15 Reps/Failure -10lbs x 20
H.I.I.T:
Bike 10 sets of 1 minute intervals; consisting of 40 seconds of biking at
maximum intensity followed by 20 seconds of light intensity (or
complete rest if you must).
Abs:
Plank Till Failure Till Failure Till Failure
Russian Twist 30 30 30
Hanging Knee Raise 10 10 10
Crunches 25 25 25
Wednesday: Quadriceps/Hamstrings/Calves
SET 1 SET 2 SET 3 SET 4
Squats 15 Reps/Failure +50lbs x Failure +70lbs x Failure +90lbs x Failure
Leg Press 15 Reps/Failure +20lbs x 12 +40lbs x 10 +60lbs x 8
Leg Extensions 12 Reps/Failure -20lbs x 15 -20lbs x 15 -30lbs x 20
Stiff Leg Deadlift 10 Reps/Failure +20lbs x Failure +40lbs x Failure +60lbs x Failure
Seated Hamstring Curls 15 Reps/Failure 15 Reps/Failure 15 Reps/Failure 15 Reps/Failure
Cardio:
Stair-stepper 25 minutes of medium intensity stair stepper followed by 10
minutes of stretching.
Abs:
Reverse Crunches 20 20 20
Russian Twist 30 30 30
Oblique Crunches 10 10 10