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Ste Fiddy’s Shreddy Kruger Wedding workout
by Frank T.
2 athletes joined
Program Description
Get ripped, bitch! 3 sets, 90 seconds rest between sets. Appreciate there’s not much flexibility on load but aim for approaching failure, so 1-2 reps left in the tank.
Program Overview
Level
Novice
Goal
Muscle & Sculpting, Bodybuilding
Equipment
At Home
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jun 03, 2024 08:26
Last Edited
Jun 04, 2024 11:04
down_app
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP