Straight-Arm Pulldown Smith Machine Behind-the-Back Shrug Incline Dumbbell Curl High Cable Curl Rope Cable Curl Dumbbell Reverse Wrist Curl Workout 3: Back, Traps, Biceps (multi-joint)Įxercise Sets Reps Barbell Bent Over Row 4 9-11 Dumbbell Bent-Over Row 3 9-11 Seated Cable Row 3 9-11 Barbell Shrug 4 9-11 Barbell Curl 3 9-11 Barbell or EZ-Bar Preacher Curl 3 9-11 Reverse-Grip Barbell Curl 3 9-11 Barbell Wrist Curl 3 9-11 Knee Tuck Jump Diagonal Bound Tire Flip Skipping (in place) Elliptical DB Clean Smith Machine Clean Step-up with Knee Raise You want to keep each cardio acceleration minute as intense and demanding as possible. The goal is to gradually increase the time you spend doing high-intensity cardio. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. Between each set, you’ll do one minute of a cardio acceleration exercise. Whatever you do, the point is to move for an entire minute. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Your cardio acceleration exercises can be as simple as running in place next to the bench. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike.

Cardio effectively replaces your rest periods. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio. Instead of resting between your lifts, you will do cardio between every single set. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is critical to Shortcut to Shred.

Shortcut to shred pdf