Females Complete Shoulder BLAST Workout

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.

Here’s 7 Tips On How to Build Lean Muscle Mass

If you are wondering how to build muscle mass, you have come to the right place. Improving your muscularity is the aim to gain muscle mass but decreasing body fat is usually how muscle mass is measured.

Complete Leg And Booty Blaster Workout

#1 Squats
4 Sets 12-15 Reps


Not squatting low enough (first two squats in video)
Dropping your chest during your squats- very bad for your back! (Next two in video)
Raising your heels off the ground during squats- can lead to shin splints/ injury (last two squats in video)

Be slow and have control
have a neutral neck/ spine alignment with your chest UP
have a forward focus keep your hips below parallel
keep your knees behind your toes
have your feet FLAT on the ground
A post shared by shredded academy (@shreddedacademyofficial) on Mar 30, 2018 at 12:14pm PDT

#2 Leg Press Machine
4 Sets 12-15 Reps


Do not lock your knee.
Do not place your Hands on the knees!

Upper and lower legs make a 90-degree angle.
Push with mainly with your Heels.
Rest your head back to get a better range of motion!
position the feet right in the middle, not too high or too low.
A post shared by shredded academy (@shreddedacademyofficial) on Mar 3, 2018 at 9:46am PST

#3 Cable Kickbacks
4 Sets 12-15 Reps


“Bad girl booty syndrome” where the low back is arched like a MF and butt sticks out. we’re not a doctor but that shit ain’t good for your back.
Using momentum to drive the leg back and not controlling the negative portion.
Standing upright and DECREASING the range of motion.

Brace your abs and maintain that tension throughout the set. This will keep your back from overarching and prevent Bad Girl Syndrome.
Bend your knees SLIGHTLY and bend at the hips.
Make your glute do all the work. Start the motion with your glute squeezing hard, instead of just kicking your leg back like you’re kicking something off your leg.
A post shared by shredded academy (@shreddedacademyofficial) on Mar 22, 2018 at 3:32pm PDT

#4 Dumbbell Deadlifts
4 Sets 12-15 Reps


stand up straight with feet shoulder width apart and shoulders back.
bend at the waist with hips back and your ensure your is core engaged
knees should be slightly bent but fixed
as you lower the db’s focus on the stretch (pull) in your hamstrings
db’s should remain as close to your body as possible (don’t sway outwards)
bring db’s slightly past knees or until you feel comfortable engagement
keep engagement throughout the duration of the movement (don’t relax at the bottom)
squeeze through your hamstrings and glutes to raise the db’s back up
squeeze, squeeze, squeeze!
A post shared by shredded academy (@shreddedacademyofficial) on Mar 13, 2018 at 10:40am PDT

What is Shredded Academy?

Check out Shredded Academy for fat-loss workouts and nutrition plans at all levels. The free articles on ShreddedAcademy.com also have a ton of information and motivation.

6 Essential Meal Prepping Tools

Summer days can get pretty hectic with work, sleeping enough, hitting the gym, and then to add cooking a suitable meal for your diet is nearly impossible. Meal prepping has been the best solution to this widespread problem, and I’ve got tools to make it even easier.

Here’s 7 Tips For How To Get SHREDDED for Summer in 7 Days

Suddenly it’s July and everyone is going to the pool or beach; consequently, people are scrambling to get shredded and beach ready. No, ‘shredding it’ isn’t a surf term! Figuring out fitness and how to shred fat can be a daunting experience, but it doesn’t have to be. Just follow a few steps to get your mindset right to begin shredding.

Fit & Sexy: Marissa Rivero Shares Her Complete Workout And Diet Routine

I wasn’t too familiar with the NPC until I started dating my boyfriend who competes in bodybuilding. The first show I went to I was hooked and decided to make it my goal to one day step on stage. I made the gym my number one priority and joined Team Edge. I gave myself six months to prep, and by June 8th I was on stage at my first show where I placed first!

How To Build MASSIVE Biceps The Right Way

Biceps training is the easiest thing to do in the gym, right? It doesn’t take much thought, supposedly, which is why you see dozens of guys throwing 10-pound plates on the bar and curling as if it’s about to be outlawed.

Fat Loss Tips To Get You Absolutely Shredded

Everyone wants to get ripped and peeled, but usually only a few ever make it. With the hot months on the horizon, everyone at the gym starts talking about their upcoming diet and how excited they are to get the ball rolling.

Strong & Sexy: Ana Delia De Iturrondo

I’ve been pretty athletic my whole life. When I was younger I participated in a variety of sports including Swimming, Ballet and Gymnastics. Even in High School I was a part of the Track & Field Team and also Inline Speed Skating Team.

Lazar Angelov Shares 4 Tips For Getting That SHREDDED Chest

Getting a great body is a major reason to workout for many people. Even if you’re doing it out of sport and performance related aspirations, you still enjoy the transformation your body goes through in the process. The first thing that many of you would like to develop, I’m sure, is the chest.