– Shred –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Curls on Low Cable w/ Straight Bar | 4 | 16-20 | 60-90 seconds |
| Superset: Straight Arm Lat Pushdowns on Cable Overhand Grip Lat Pulldowns on Cable | 4 | 15 each | 60-90 seconds |
| Bent Over T-Bar Rows | 5 | 12-15 | 60-90 seconds |
| High Cable Curls w/ Straight Bar | 4 | 16-20 | 45 seconds |
– Bulk –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Curls on Low Cable w/ Straight Bar | 4 | 12-16 | 90-120 seconds |
| Superset: Straight Arm Lat Pushdowns on Cable Overhand Grip Lat Pulldowns on Cable | 4 | 12 each | 90-120 seconds |
| Bent Over T-Bar Rows | 5 | 8-12 | 90-120 seconds |
| High Cable Curls w/ Straight Bar | 4 | 12-16 | 60 seconds |
– Shred Cardio –
| Time | Exertion | Exertion Reference |
| 45 min | Medium | Video Link |
