[WOTM, 09/2015] Lean Out And Harden Your Body With The 3-Day Body Shredder Workout Split

Thump, thump, thump.

That’s the sound of our latest fat-destroying, body-shredding behemoth. It’s coming for you. We really hope you’re ready.

Whether you’re brand new to the workout world, crunched for time, or tired of monotonous marathon workouts, September’s WOTM—The 3-Day Body Shredder Workout Split—will change the game. It’s the perfect stimulus for anyone looking to get their body on track and construct a KILLER foundation, kick their workouts into uber-high gear, or switch it up and burst through a lingering plateau.

So what are you getting yourself into?

The Body Shredder Workout Split is a full-body, physique-blasting program that’s comprised of three different workout plans, each of which drills deep and works synergistically to plow through a given region of the body.

• Workout A — Upper Body + Arms
• Workout B — Legs + Butt
• Workout C — ABS ABS ABS + HIIT

It’s stuffed with high-velocity supersets, muscle-thrashing dumbbell moves—which improve mobility and tear up individual muscle groups—and fat-melting HIIT cardio, all of which combine to open the sweat floodgates and keep them flowing for 60 minutes straight; eviscerate muscle fibers, in a way that sends lactic acid bubbling up like a raging volcano; and put your heart in overdrive.

Think of it as a metabolic furnace — and one that’ll put your metabolism into overdrive during your workout and long afterwards. You know, when you’re sitting on the couch binging on Netflix. NETFLIX WORKOUTS.

Roll it out consistently and you’ll gradually transform your flabby belly into a full-blown abdominal masterpiece, pack on layers of fresh muscle mass, and build muscular strength and endurance. All in one tight, rhythmic schedule.

[WOTM, 09/2015] The 3-Day Body Shredder Workout Split

The 3-Day Body Shredder Workout Split is designed to run 3-6 days per week, but it’s completely adaptable based on your schedule and availability. This is a HIGH-VELOCITY workout program. Keep it fast and furious, with rest periods between 30 secs – 1 minute MAX.

Naturally, the more intense the schedule, the quicker you’ll see results and transform your body — and the more that stellar nutrition and recovery tactics become CRITICAL. Shoot for 4-6 workouts every week.

There’s only one major rule: roll out the workouts in order (A→B→C) and continue to cycle. Three sample week-long splits could look like:

• Relaxed Split: A → OFF → B → OFF → C → OFF → OFF
• Advanced Split: A → B → OFF → C → A → OFF → OFF
• BEAST MODE Split: A → B → C → OFF → A → B → C

Got it? Good. Pick your poison and GET AFTER IT.

*Click on each applicable exercise name for a full pop-out video demo. A printable summary of all 3 workout plans is available here.

Workout A — Upper Body + Arms

1. One-Arm Dumbbell Rows

How To:

Protocol: 3 sets — 15 reps/arm

Target Muscle(s): Back (All), Obliques, Lats

• (1) Place your left knee and left hand firmly anchored on a flat bench. Your left hand should serve as support for your body.
• (2) Maintain a tight core and flat back, contract your lats and biceps, and slowly row the dumbbell upwards until it’s above your torso.
• (3) Hold 1s and slowly lower the dumbbell to a full extension — you should feel a stretch throughout your upper backout. Repeat.

2. SUPERSET — Flat Dumbbell Chest Press + Flat Dumbbell Flies

How To:

Protocol: 3 sets — 15 reps + 15 reps

Target Muscle(s): Chest, Triceps

• (1) Complete 12 reps of the flat dumbbell chest press immediately followed by 12 dumbbell flies back-to-back in superset fashion; drop down to lighter dumbbells for each set of flies.
• (2) For both exercises lower your arms until they’re slightly below chest height.

3. Dumbbell Deadlifts

How To:

Protocol: 2 sets — 15 reps

Target Muscle(s): Back, Abs

• (1) Hold 2 dumbbells on the outer half of your thighs. Keep your core tight, shoulders back, and back flat throughout.
• (2) Bend at the hips and slowly descend, lowering the weights until they hit the floor. Powerfully raise your torso, push through your butt, and ascend back up.

4. Dumbbell Lateral Raises + Dumbbell Shoulder Press

How To:

Protocol: 3 sets — 15 reps + 15 reps

Target Muscle(s): Shoulders (Lateral Deltoids)

• (1) Do 15 reps of Dumbbell Lateral Raises. Raise your arms up and form a “T” with your body. Hold at the top for 1s.
• (2) Immediately sit down and do 15 reps of the Dumbbell Shoulder Press. Keep your core tight and don’t arch your back. Explode up through your shoulders and lower the weights down until your biceps are parallel with the floor.

5. Renegade Rows

How To:

Protocol: 2 sets — 15 reps/arm

Target Muscle(s): Back, Biceps, Core

• (1) Hold 2 dumbbells and move into push up position with your arms locked.
• (2) Maintain a flat back (try not to twist), keep your core tight, and powerfully row up into your torso. Do 15 rows per side.

6. Incline Dumbbell Curls + Triceps Kickbacks

How To:

Protocol: 2 sets — 15 reps + 15 reps

Target Muscle(s): Shoulders (Lateral Deltoids)

• (1) Do 15 Incline Dumbbell Curls. The bench should be set at a 45 angle. Slowly lower your arms ALL the way down, curl up, and squeeze at the top.
• (2) Immediately do 15 Triceps Kickbacks. It’s a pre-exhaustion superset. Push through the burn and try to hit 12 on set 2 if possible.

7. Pull Ups

How To:

Protocol: 2 sets — 15 reps or failure

Target Muscle(s): Back (Lats), Biceps

• (1) Hang from a bar and do 15 pull ups, or as many as you can until failure.
• (2) If you’re unable to do at least 5 pull ups initially, start with assisted pull ups on a machine and work your way up.

If you’re unable to do a pull-up, replace with Lat Pull-Downs.

8. Dips + Push Ups

How To:

Protocol: 2 dipsets — 7 + 6 + 5 + 4 + 3 + 2 + 1 reps

Target Muscle(s): Chest, Triceps

• (1) Do 7 Triceps Dips immediately followed by 7 Push Ups.
• (2) Hop back up and do 6 dips followed by 6 push ups. Try to rest as little as possible — ideally this should be one mega superset.
• (3) Continue to countdown and repeat as fast as possible until you do 1 dip and 1 push up.

For the dipset, your goal is to complete the entire cycle as quickly as possible. Try not to rest. LET IT BURN.

Pages: Upper Body & Arms | Legs & Butt | Abs & HIIT | Recap

• About
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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

Latest posts by Bryan DiSanto (see all)

• [WOTM, 09/2015] Lean Out And Harden Your Body With The 3-Day Body Shredder Workout Split - September 14, 2015
• Perk Up Your Derriere With The Build-A-Butt Workshop Glute Workout Plan [Workout Plans] - September 8, 2015
• The 40 Best Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE [Exercise Lists] - September 1, 2015

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