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Target your full body to lose fat and build muscle! · 100% FREE! The first phase of this 8 week shred consists of 4 weeks of muscle building and moderate cardio. You will rotate through several different workouts, depending Workout 1: Upper Body ; Dumbbell Lateral Raise, 1, 10-12 ; Dumbbell Shrug, 2, 10-15 ; Tricep Pushdown, 2, 10-15 ; Barbell Curl, 2, 10-12. 8 juin 2020 - A 3-6 split 6 week workout program to build muscle with a downloadable pdf. The goal of the workout program is to help boost muscle gain and