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10‑Week Shred: Maximum Fat Loss

A 10‑week advanced training plan designed to strip body fat and reveal hard, defined muscle.

Professional

Lose Fat

6 days/week

Gym

For Everyone

10 Weeks

Workout Plan

Day 1 Workout

Back

Chest

Biceps

Cable Close-Grip Front Lat Pulldown

Set	Reps	Weight
1	15	-

Notes:

For warming up the body

Pull-Up

Set	Reps	Weight
1	12	-
2	12	-

Notes:

2 sets of 8-12 reps

Cable Underhand Pulldown

Set	Reps	Weight
1	12	-
2	12	-

Notes:

2 sets of 8-12 reps

Barbell Bent-Over Row

Set	Reps	Weight
1	12	-
2	12	-

Notes:

2 sets of 8-12 reps

Cable Seated Row

Set	Reps	Weight
1	12	-
2	12	-

Notes:

2 sets of 8-12 reps

Dumbbell Pullover

Set	Reps	Weight
1	12	-
2	12	-

Notes:

2 sets of 8-12 reps (pause briefly in each rep)

Dumbbell Biceps Curl

Set	Reps	Weight
1	15	-

Notes:

For warm-up

Dumbbell Incline Biceps Curl

Set	Reps	Weight
1	12	-
2	12	-

Notes:

2 sets of 8-12 reps

Dumbbell Hammer Curl

Set	Reps	Weight
1	12	-
2	12	-

Notes:

2 sets of 8-12 reps

Barbell Preacher Curl

Set	Reps	Weight
1	12	-
2	12	-

Notes:

2 sets of 8-12 reps

Day 2 Workout

Chest

Triceps

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Cardio Day

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Day 4 Workout

Upper Legs

Glutes

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Day 5 Workout

Shoulders

Upper Back

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Day 6 Workout

Lower legs

Forearm

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