Page 7 - THE 8 WEEK SHRED PROGRAM - Worksheet

The 8 Week Shred Program

PHASE 1 WORKOUTS (CONT.)

3 rounds of 8: Chest Press (machine)

Seated at a chest press machine, start with elbows bent and hands
positioned so that your hands are gripping the handles slightly below

shoulder height. Push forward, extending your arms until they are
almost straight. With a controlled motion, return to starting position.

3 rounds of 10: Chest Fly (machine)

Adjust the arms of the chest fly machine so they are on either side
of your body. Facing away from the weight stack, sit down and grab
the handles. With a bent elbow, bring your fists close to one another,
squeezing your chest as you go. Keep your elbows elevated to fist

height. Don’t let them drop down, and reverse the motion, slowly
returning to the start position.

3 rounds of 12: Kneeling Tricep Kickback

Holding a dumbbell, find a bench and kneel with one foot still on the
ground. Bend over and place a palm on the bench to support yourself
(the hand on the same side of the body as the knee that’s on the
bench) and hold the dumbbell with the other hand. With your palm
facing in toward your body, raise your elbow to waist height and
bring it tight to your side. Extend your hand back to create a straight
arm, keeping your elbow still, and hold for a moment before slowly

returning your arm to a 90 degree angle.

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