JOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN

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1 JOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN

2 Welcome To the Shred It s important to remember that solid planning is important while taking your fitness journey. This is why everything is laid out specifically for you to take the guess work out. Focus on one Phase of the 8 week shred at a time rather then the entire program. You are going to experience your metabolism at new heights. Your body will experience massive fat burning hormone release. Including natural human growth hormone which will help attack your subcutaneous fats around your hips, belly, thighs, and butt. Workouts will be in the 60 min range but can be done in as little as 40 minutes with lower rest periods. The main focus always during your workouts should be on key things Form 2 - Consistency - Intensity Simply put, figure out how to be consistent and you have won half the battle. Always focus on form over heavy weight as you want to prevent injury and muscle imbalances. Your intensity should always be brought to the table. You don t need to be as strong as anyone else, your only competitor is you so all I ask is bring the best you that you possibly can to the table every single time. Before you begin any exercise regimen make sure you consult with a physician. Also make sure you join the rest of the shred community on Facebook.com/8weekshred as well as on Instagram@8weekshred To Your Success Joshua Zitting

3 JOSHUA ZITTING S 8 WEEK SHRED PHASE 1

4 JOSHUA ZITTING S 8 WEEK SHRED PHASE 1 - STABILIZATION / STRENGTH WEEKS 1- Average Men calories per day (180 lb. male) Average Women calories per day ( 120 lb. female ) Calories will slightly change depending on current weight. Phase 1 is to help build core stabilizer muscles with a focus on strength. Workouts should be about 60 min in length 1 Gallon Water per Day Rest period 0-60 seconds between exercise sets building up to only 0 seconds in phase 2 and. Each Exercise Make sure you start with a light warm up set before completing your sets allowing your muscles to warm up to the heavier weights.

5 JOSHUA ZITTING S 8 WEEK SHRED Workout 1: Chest, Triceps, Abs PHASE 1 WORKOUTS WEEKS 1- Workout 4: Chest, Triceps, Abs Incline Bench Press Bosu-Ball Push ups Decline Dumbbell Chest Press Stability Ball Dumbbell Chest Press Tricep Rope Press Downs Cable Crunch Wood Chops Leg Raises Failure Dumbbell Flys Failure 10 Cable Cross Overs - High to Low Incline Machine Press Single Arm Cable Reverse Tri Extension Tricep Rope Press Downs Dumbell Tricep Kick Backs Dips Wood Chops Workout 5: Legs, Calves, Shoulders Workout 2: Legs, Calves, Shoulders Dumbbell Alternating Lunge Hamstring Leg Curls Box Jumps Step Ups to Lateral Side Raise Bosu Ball Dumbbell Squats Standing Calf Raises Dumbbell Shoulder Press Cable Rear Delt Fly 5-45lb plate upright row Dumbell Shrugs Workout : Back, Traps, Biceps Workout 6: Back, Biceps, Abs Seated Cable Row Barbell Bent Over Row Lat Pull Downs Barbell Shrugs Reverse Grip High Rope Nose Pulls Seated Dumbbell Curls Cable Machine Straight Bar Curls Dumbell Hammer Curls Seated Leg Extension Single Leg Squat Toe Touch Standing Calf Raises Dumbbell Front to Side Raises Pec Deck Rear Delt Fly Dumbell Squat Curl To Overhead Press V Bar Close Grip Lat Pulls Seated Cable Rows Straight Arm Bar Pulldowns Back Extensions Preacher Curls Dumbell Hammer Curls EZ Bar Reverse Curls 7th Day - Rest

6 JOSHUA ZITTING S 8 WEEK SHRED PHASE 2

7 JOSHUA ZITTING S 8 WEEK SHRED PHASE 2 - STRENGTH / ENDURANCE WEEKS 4-6 Average Men calories per day Average Women calories per day Phase 2 is Intermittent Fasting on a 8/16 Schedule Will be Fasting until Noon and from Noon-8pm is your window to eat the same calories from phase 1 Morning will consist of Coffee or Tea, 1 tablespoon coconut oil (mixes well in coffee) 1 Gallon Water per day with flavored BCAA s Workouts consist of Lower Weight High Rep & High Weight Low weight Workouts Rest period 0 seconds between exercise sets Each Exercise Make sure you start with a light warm up set before completing your sets allowing your muscles to warm up to the heavier weights.

8 JOSHUA ZITTING S 8 WEEK SHRED Workout 1: Chest, Triceps, Abs PHASE 2 WORKOUTS WEEKS 4-6 Workout 4: Chest, Triceps, Abs Incline Bench Press Bosu Ball Push ups Decline Dumbbell Chest Press Stability Ball Dumbbell Chest Press Tricep Rope Press Downs Cable Crunch Wood Chops Leg Raises Failure Dumbbell Flys Failure 10 Cable Cross Overs - High to Low Incline Machine Press Single Arm Cable Reverse Tri Extension Tricep Rope Press Downs Dumbell Tricep Kick Backs Dips Wood Chops Workout 5: Legs, Calves, Shoulders Workout 2: Legs, Calves, Shoulders Dumbbell Alternating Lunge Hamstring Leg Curls Box Jumps Step Ups to Lateral Side Raise Bosu Ball Dumbbell Squats Standing Calf Raises Dumbbell Shoulder Press Cable Rear Delt Fly 5-45lb plate upright row Dumbell Shrugs Workout : Back, Traps, Biceps Workout 6: Back, Biceps, Abs Seated Cable Row Barbell Bent Over Row Lat Pull Downs Barbell Shrugs Reverse Grip High Rope Nose Pulls Seated Dumbbell Curls Cable Machine Straight Bar Curls Dumbell Hammer Curls Seated Leg Extension Single Leg Squat Toe Touch Standing Calf Raises Dumbbell Front to Side Raises Pec Deck Rear Delt Fly Dumbell Squat Curl To Overhead Press V Bar Close Grip Lat Pulls Seated Cable Rows Straight Arm Bar Pulldowns Back Extensions Preacher Curls Dumbell Hammer Curls EZ Bar Reverse Curls 7th Day - Rest

9 JOSHUA ZITTING S 8 WEEK SHRED PHASE

10 JOSHUA ZITTING S 8 WEEK SHRED PHASE - STRENGTH / HYPERTROPHY WEEKS 7-8 Average Men calories per day Average Women calories per day Phase you will be on low carb for 6 days with a high carb 7th day cheat day Continue Mornings with Coffee or Tea, Phase increase water intake to 1 1/2 gallons of Water per day and BCAA s In Each exercise of Phase the last set ( 6/12 ) is a drop set, meaning that you complete the 6 rep range with as heavy weight as possible and then drop the weight to a challenging weight for 12 reps causing hypertrophy. Each Exercise Make sure you start with a light warm up set before completing your sets allowing your muscles to warm up to the heavier weights.

11 JOSHUA ZITTING S 8 WEEK SHRED Workout 1: Chest, Triceps, Abs PHASE WORKOUTS WEEKS 7-8 Workout 4: Chest, Triceps, Abs Incline Bench Press Bosu Ball Push ups Decline Dumbbell Chest Press Stability Ball Dumbbell Chest Press Tricep Rope Press Downs Cable Crunch Wood Chops Leg Raises Failure Dumbbell Flys Failure 10 Cable Cross Overs - High to Low Incline Machine Press Single Arm Cable Reverse Tri Extension Tricep Rope Press Downs Dumbell Tricep Kick Backs Dips Wood Chops Workout 5: Legs, Calves, Shoulders Workout 2: Legs, Calves, Shoulders Dumbbell Alternating Lunge Hamstring Leg Curls Box Jumps Step Ups to Lateral Side Raise Bosu Ball Dumbbell Squats Standing Calf Raises Dumbbell Shoulder Press Cable Rear Delt Fly 5-45lb plate upright row Dumbell Shrugs Workout : Back, Traps, Biceps Workout 6: Back, Biceps, Abs Seated Cable Row Barbell Bent Over Row Lat Pull Downs Barbell Shrugs Reverse Grip High Rope Nose Pulls Seated Dumbbell Curls Cable Machine Straight Bar Curls Dumbell Hammer Curls Seated Leg Extension Single Leg Squat Toe Touch Standing Calf Raises Dumbbell Front to Side Raises Pec Deck Rear Delt Fly Dumbell Squat Curl To Overhead Press V Bar Close Grip Lat Pulls Seated Cable Rows Straight Arm Bar Pulldowns Back Extensions Preacher Curls Dumbell Hammer Curls EZ Bar Reverse Curls 7th Day - Rest

12 Just a quick note to remind you that anyone who plans on training of any sort should include a nutrition plan. That is why I have included the plan in your 8 week shred. Without the nutrition in addition to your workouts you really cannot count on results. This is not bring you down, but more so as your coach to help you understand the importance of the two working synergistically for maximum results. If you follow the plan you will put on muscle and lose fat and you will reveal that physique you know you deserve in just a few weeks. I am positive that with the Joshua Zitting 8 Week Shred Program you are going to get results. Simply follow the system I have put in place for you. I would love to connect with all of you so make sure you connect with me on Instagram@8weekshred. Add yourself to 8WeekShred/. I am always online chatting and connecting with others in our community. Joshua Zitting