Page 8 - THE 8 WEEK SHRED PROGRAM - Worksheet

The 8 Week Shred Program

PHASE 1 WORKOUTS (CONT.)

3 rounds of 8: Tricep Dips

Find a bench and stand facing away from it. Squat down, lowering
your body until it is close enough to the bench that you can place your
palms face down on the edge of the bench, fingers pointed toward you
and curled around the side. Push your feet out to increase the weight
on your arms and decrease the weight on your feet until you feel you
have reached a weight that your arms can comfortably support, but
that doesn’t stress your shoulders. Slowly bend your elbows, lowering
your trunk until your upper arms are parallel with the ground and
elbow is at a 90 degree angle. You may have a greater than 90 degree
angle if your body is close to the bench. The important thing here is
not to stress your shoulders too much. Reverse the motion and push
your arms back to a near straight position. Be careful not to lock your
elbows out completely.

3 rounds of 10: Lat Pulldowns (machine)

Sitting at a pulldown machine, reach up and grab the bar by the

handles. Keep your back straight and pull down the bar close to your
chest, squeezing your shoulder blades together. Hold for a moment
and release your arms slowly up to the starting position.

3 rounds of 10: Seated Upright Row (machine)

Find a weighted rowing machine and sit facing the handles or cable.
Place the pin to hold enough weight so that you will just barely be
able to complete 10 repetitions. Sit with a strong neutral spine and
pull your arms back, elbows tight to your body, squeezing your
shoulder blades together. Pause for a moment and very slowly return
your arms to a straight position.

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