THE HOLIDAY
SHRED
PLEASE READ
Fitness Disclaimer
Xeela Fitness is not held responsible for any health risks, injury or
death which may arise in affiliation with this transformation program.
As purchaser of this property, I understand that I am the person held
responsible for my own health and safety. The following exercises,
dietary recommendations and information provided in this training
manual are simply recommendations. We do not claim and assume
that all users will have the same experience. YOUR INDIVIDUAL AND
UNIQUE RESULTS MAY VARY.
This guide offers fitness information and nutritional suggestions
which are designed for educational purposes only. You should
not rely on this information as a substitute or replacement for
professional medical advice, diagnosis,
or treatment.
XEELA Reserves the Right
This guide has been reviewed by a certified personal trainer, but as
with any exercise program, you should consult your physician or
healthcare provider to make sure it is right for your needs.
Advisery
Be careful, stretch, and recover. If you experience faintness, dizziness,
pain, or shortness of breath at any time while exercising you should
stop immediately and seek PROFESSIONAL medical care.
Terms and Conditions
By purchasing this guide you are agreeing to NOT reproduce this
product, in whole or in part, at any time except for personal/private
use. This product may NOT be distributed, posted, stored, displayed,
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this guide is illegal. There are NO refunds. One-time purchase.
Whether it’s your first time
in the gym, or you’re familiar
with a shredding program
and ready to get consistent,
this 14 workout shredding
guide will help you navigate
and crush your fitness goals!
This XEELA shredding guide aims to target
specific muscle groups for maximum muscle
tear and muscle recovery.
At time of workout, the muscle group you
choose to shred is solely dependent on your
jurisdiction as an athlete. Before and after
each shred (and any workout in general), the
user of this manual should thoroughly warm
up to loosen the desired muscle group(s) to
prevent injury. Keep in mind, a single muscle
group should never be worked out “back to
back”, or at least for a full day after the prior
lift, to ensure optimal muscle recovery.
During this training phase you should be
lifting with moderately heavy weight, but not
so heavy that you cannot do 8-12 reps of each
exercise. The 8-12 rep range is recommended
as the best rep count, to accomplish muscular
hypertrophy.
This guide is to be utilized over the course
of multiple weeks, you may not see progress
utilizing each shred once or twice, but over
time you will see improvement!
CONSUMPTION
DURING SHRED
High protein diet
Protein consumption should be
roughly 0.8g-1g of protein per
1lb of body weight.
Example
If you weigh 170lbs, your
protein consumption would be
0.8 x 170 lbs= 136g. This means
that somewhere between
136g to 170g of protein should
be consumed every day for
maximum muscle production.
136g being the minimum
amount and 170g being the
max.
Calorie Deficit
Implementing a slight calorie
deficit into your diet means
lowering your calories and/or
burning extra calories through
cardio and lifting. For example,
if you need 2000 calories to
maintain your weight, to lose
weight you may need to eat
anywhere between 1900-1700
calories. This will create a 100300 calorie deficit, plus burning
an extra couple hundred
calories via cardio or intense
resistance training, in order to
lose fat and accomplish your
desired shred.
THE
WORKOUTS
WORKOUT #1: SHOULDERS
Dumbbell Bent Over Rows
4 sets of 10
Using a dumbbell in the arm furthest from bench, place one
bent knee onto bench bend over at a slightly 90 degree angle
with free hand in front of body on bench for support, arch
back and come up to a 45 degree angle. Using an upwards
rowing motion retract the scapula and aim to bring the
dumbbell past the hip pocket area of shorts/sweatpants
Bent Over Reverse Fly
3 sets of 10
Start with dumbbells in both hands and arms flat
at sides, feet should be shoulder width apart, bend
forward at the hips until chest is at a 45 degree angle
from the ground, bring both arms up simultaneously in
a “flying” motion reset and repeat
Seated Dumbbell Press (over head)
4 sets of 8
Sit back on bench at a 90 degree angle, bring dumbbells
up with fists facing outwards at chin level, extend arms up
and press the dumbbells above head until arms are straight.
Bring back to starting position and repeat
Dumbbell Front Raise
4 sets of 8
Start standing with arms straight and dumbbells on top
of quads, fist and knuckles should be facing the floor,
keeping arms and body straight, use shoulders to bring
the dumbbells up past head, back down and repeat
Push-Ups
4 sets of 10
Start in high plank position, bend at elbows and bring
chest down keeping back and legs straight, come back
up and repeat motion
DAY 1
WORKOUT #2: LEGS
Barbell Back Squats
5 sets of 8
Load barbell onto traps and shoulders, feet shoulder
width apart core embraced and chest up, lower body
into squatting position, keep a neutral spine, use lower
body and core to explode up and drive barbell back to
origin point
Dumbbell RDL
4 sets of 10
Start with feet under hips, and dumbbells in hand
resting on thighs at hip length. Poke chest out with a
slight arch in back and knees, lean forward on toes and
bend forward at the hips, bring dumbbells past knees
and back up to starting position
Bulgarian Split Squats
3 sets of 8, each leg
With dumbbells in hand and using bench or flat surface, stand
with back to the bench, place top of foot on surface with
soles of feet facing up, using opposite leg lunge down keeping
dumbbells strictly at sides and come back up keeping upper
body straight. Repeat motion for intended amount of reps and
do the same with opposite leg
Ballerina Calf Raises
4 sets of 15
With dumbbells in hand and arms resting at side, start with
feet flat on ground and heels touching, spread feet outward
keeping heels touching similar to a ballet stance, Lift halfway
off ground using calves then use toes to push even higher off
ground for a dual motion calf burn
Dumbbell Goblet Squats
4 sets of 10
Holding dumbbell in goblet position under chin, keep
back and spine neutral and drop into deep squat
position using legs to explode up
DAY 2
WORKOUT #3: CHEST
Bench Press
3 sets of 8
Laying with back flat on bench and legs down feet flat
on ground, push barbell up above chest, back down and
repeat
Decline Push-Ups
3 sets of 8
Start in plank position with feet close to bench, keep
legs and spine neutral, balance feet onto bench with
palms of hands flat on ground, body should be at a 45
degree decline, with hands under head and chest push
body up and down
Close Grip DB Press
4 sets of 8
Similar to DB bench press, lay with back flat on bench, keep
dumbbells vertically and touching, press the dumbbells
above chest and back down
Decline Bench Press
3 sets of 8
Similar to regular bench press, set bench at a 45 degree
decline, press barbell above chest, back down and
repeat
Single Plate Svend Press
4 sets of 10
Stay standing with feet flat on ground, place plate in
between hands, hands should mock “prayer hands” in
middle of chest, keeping the grip, move the plate out in
front of body and back to original position and repeat
DAY 3
WORKOUT #4: ABS
4 sets of 30 seconds each exercise
Plank
Start with body in planking position: elbows and
forearms flat on ground, back parallel to ground, legs
straight and core engaged
Bicycle Crunch
Lay with back on ground lift head up putting arms
behind head with legs and knees bent, rotate in side
crunching motion
Stars
Lay on back with legs out shoulder width apart, arms above
head flat on ground, body should resemble a star, bring
legs and arms in, in a crunching position. Motion should be
similar to opening and closing a fist. Repeat for desired reps
Needle/Thread
Lay on side of body using bent elbow to prop body up,
straighten legs out and balance on side using elbow and
sides of feet, opposite arm should mock a “needle and
thread” motion coming underneath body and back up
above body straightened out
DAY 4
WORKOUT #5: ARMS
Hammer Curl
4 sets of 12
Start with dumbbells at side, alternating arms every rep,
bring the head of the dumbbell up into a curl position
with fist facing up in a “dap” position. Arm should reach
chest area and back down full
Pull-Ups
3 sets of 8
Hang from pull up bar with palms facing in, pull body
up in “pull up” motion, back down until arms are fully
extended and repeat
Kettlebell Waiter Curls
4 sets of 10
Gripping both sides of kettlebells with arms bent and
weight in front of waist, curl kettlebell upwards just
under chin, bring back down and repeat
Dumbbell Alternating Curls
3 sets of 10
With dumbbells at side, alternate arms in curling
motion, bring arms back down until they are fully
extended and repeat motion
Seated Cable Rows
3 sets of 10
Sit back at a 90 angle on at lat press machine, using the
row cable located below lat press, extend arms and grip
bar handles. Bring attachment toward body bending
elbows and arms at a 90 degree angle, reset and repeat
DAY 5
WORKOUT #6: HIIT
DAY 6
4 sets, 30 seconds on, 30 seconds rest
Mountain Climbers
Start in planking position, bring knees up and across
body one by one in repeated motion
Burpees
Dual motion exercise consisting of a push up followed
by a leap into the air and repeat
Squat Vert Jumps
Start standing in place, bend down in squatting
position, from squat position jump up vertically using
arms to help force your body up in the air, repeat
“Superman” Holds
Lay with body and stomach flat on floor, raise both arm
and legs off the ground while engaging core and lower
back
High Knees
Start standing, lift knees simulating a “jogging in place”
motion while attempting to lift knees past belly waist
WORKOUT #7: CARDIO
Half a mile warmup on treadmill
Pace should be faster than a jog
High Knees
4 sets of 30 seconds; 30 seconds rest
Start standing, lift knees simulating a “jogging in place”
motion while attempting to lift knees past belly waist
Jump Ropes
4 sets of 1 minute; 30 seconds rest
Treadmill Sprints
30 seconds of all out sprinting, slow the treadmill down
to half the speed of the sprints, jog for 30 seconds,
repeat 8-10 time
DAY 7
WORKOUT #8: SHOULDERS
Incline Dumbbell Press
4 sets of 8
Lie on bench at a 45 degree incline, start with dumbbells
in “bench press” form, raise dumbbells above chest leaving
arms straight, bring arms down and repeat
Dumbbell Shrugs
4 sets of 10
Start standing in upright position feet flat on ground,
with dumbbells in hand, retract shoulders back slightly
and shrug in an upwards motion holding at the top for
about 2 seconds, reset and repeat
Wide Grip Pull-Ups
4 sets of 6
Hang from pull up bar with hands on the “wide grip” bars,
hang,bend at knees cross feet and pull body upwards
bringing head above hands
Plank Shoulder Taps
3 sets of 20, 10 each arm
Starting in plank position, keep spine and back neutral,
lift one arm across body to tap opposite shoulder,
alternate arms and repeat movement
Incline Push-Ups
4 sets of 10
Stand at a 45 degree angle with hands pushed out on
bench, push in an upwards motion and back down,
keeping back straight and legs out behind body
DAY 8
WORKOUT #9: LEGS
Barbell Front Squats
4 sets of 8
Load barbell onto front of body onto front of deltoids
and shoulders, similar to front squat keep spine neutral
and drop down bending at knees, use lower body to
explode up and repeat
Dumbbell Single Leg Calf Raise
4 sets of 10
Using raised surface, place dumbbells in either right
or left arm, with legs on the same side, lift leg up and
down in “calf raise” motion. Repeat on opposite leg
switching dumbbell into the hand of the corresponding
side
Dumbbell Step Ups
4 sets of 10, each leg
Using bench, and dumbbells hanging from arms at side of
body, step on to bench and drive knee of hanging leg into
the air, step off bench and repeat on opposite side
Dumbbell Pulse Squat
5 sets of 10
Allow dumbbell to hang freely from both arms in middle
of legs, bend forward slightly keeping spine neutral,
drop into squat position bouncing slightly up and down
for a “pulse” motion
Dumbbell Walking Lunges
3 sets of 8
With dumbbells resting at side, lunge forward in walking
position and switch legs every rep
DAY 9
WORKOUT #10: CHEST
Chest Plate Press
4 sets of 8
Squeeze plate of choice between both hands and move
forward/backwards motion
Incline DB Press
3 sets of 10
Sit on bench and lean back, brace core and lift
dumbbells directly over chest and back down
Cable Flys
4 sets of 10
Set cables just at shoulder level, step slightly out in front
of machine and pull cables down to side- The Goal is for
the bottom of your fisted palms to touch and to attempt
to bring elbows together
Dumbbell Bench Press
3 sets of 10
Lay with back on bench, raise dumbbells horizontally
above chest and back down while exhaling
Incline Push-Ups
4 sets of 10
Stand at a 45 degree angle with hands pushed out on
bench, push in an upwards motion and back down,
keeping back straight and legs out behind body
DAY 10
WORKOUT #11: ABS
4 sets of 30 seconds each exercise
Toe Touches
Lay flat on back with hands straight at sides of body,
bring legs up at a 45 degree angle, bend at waist
keeping butt on ground and attempt to toe toes in a
repeated motion
Flutter Kicks
Lay flat on back with hands straight at sides of body,
bringing legs about half a foot off ground up and down
in an alternating fluttering motion
Suitcase Crunch
Sit on ground with legs bent and soles of feet flat on
ground, lean back and lift soles of feet off ground keeping
legs bent, place arms behind body keeping body stable and
crunch back and forth for intended amount of reps
High Plank
Start in planking position, extend arms fully with palms
on the ground, engage core and hold
DAY 11
WORKOUT #12: ARMS
Cable Tricep Push Downs
3 sets of 10
Set cable just a heads length with rope hanging down,
rotate shoulders back, chin down, chest out with a slight
bend in knees, pull ropes down to hips and apart
Close Grip Push-Ups
3 sets of 10
Start in pushup position with hands close in diamond
position underneath chest, press up and down keeping
legs and back straight
Dips
4 sets of 8
Using dip face front of machine, holding on to the grips,
bend legs at a 90 degree angle with feet crossed dip up
and down
Push-Ups
3 sets of 10
Start in high plank position, bend at elbows and bring
chest down keeping back and legs straight, come back
up and repeat motion
Lying Tricep Extensions
4 sets of 10
Lay with back flat on bench, using weighted ez bar have
arms and elbows bent at a 90 degree angle bring bar
past top of head and back up, and repeat
DAY 12
WORKOUT #13: HIIT
DAY 13
4 sets, 30 seconds on, 30 seconds rest
Jump Ropes
Bicycle Crunches
Lay with back on ground lift head up putting arms
behind head with legs and knees bent, rotate in side
crunching motion
Side Lunges
Start in upright position with feet nearly touching, bend
knee and step outward as though you are attempting
to sit one side of your body into a chair, reset back in
middle and repeat on opposite side
Alternating Lunge Jumps
Start in upright position, drop down into lunge position.
From lunge position jump up into air while switching
legs in a jumping lunge motion
Plank Holds
Start with body in planking position: elbows and
forearms flat on ground, back parallel to ground, legs
straight and core engaged
WORKOUT #14: CARDIO
Half a mile warmup on treadmill
Jog
Jumping Jacks
4 sets of 1 minute, 30 seconds of rest
Squat Vert Jumps
4 sets of 30 seconds, 30 seconds of rest
Start standing in place, bend down in squatting
position, from squat position jump up vertically using
arms to help force your body up in the air, repeat
Jump Ropes
4 sets of 1 minute; 30 seconds of rest
Incline Sprints
Incline at 5+; sprint for 30 seconds, walk for 1 minute
repeat 8-10x
DAY 14
THANK YOU
FOR PARTICIPATING IN
OUR HOLIDAY SHRED!
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