60-Day Shred (Week 4)

Workout #22

FUNDamental leg training

This leg workout maximizes glute, ham and quad development incorporating the fundamental and foundational movements one should use as a staple in their lower body training…

1) Leg extensions 5×20 active warmup

2) Barbell squat athletic stance

• 2×12
• 6×8
  (75 seconds rest between each set)

3) Heavy bench or box stepups

• 2×15 each leg
• 2×12 each leg
• 2×10 each leg
  (60 seconds rest between each full set)

4) Heavy straight leg deadlifts

• 2×10
• 2×8
• 2×6
  (60 seconds rest between sets)

5)

• 8 reps of deadmill sprints

Workout 23

1) 10×40 yard sprints (25 seconds rest between sprints)

2) 10×60 yard sprints (35 seconds rest between sprints)

3) 8×80 yard sprints (45 seconds rest between sprints)

4) 10×100 yard sprints (55 seconds rest between sprints)

5) 20×25 yard sprints (25 seconds rest between sprints)

Workout #24

24×110 yd sprints, for time. Puke n rally!!!!!

Sprint time is 15 seconds.
Rest time is 40 seconds, clock starts as soon as you cross the line each time!!!

Workout #25

1) Stairmaster 12 mins level 12

2) Machine lateral raises 15 reps
(5 sets, 45 seconds between sets)

3) Hammer strength shoulder press 12 reps
(5 sets, 45 seconds between sets)

4) 3-part superset

• Seated dumbell lateral raise 15 reps
• Chest on incline bench rear delt dumbell flies 15 reps
• Chest on incline bench straight bar front raise 12 reps
  (5 sets, 45 seconds between sets)

5)

• Straight bar heavy shrug 8 reps
• Dumbell shrugs until failure
  (5 sets, 45 seconds between sets)

6) 10 deadmill sprints

Workout #26
1)

• Inclined Dumbell alternating press 10 reps
• Superset inclined chest flies 10 reps
• Superset Dumbell hammer curls 10 reps each arm
  (4 sets) 60 seconds rest after completing all 3 exercises

2)

• Wide grip lat pulldown 12 reps
• Superset flat bench Dumbell press 10 reps
• Rope curls 15 reps
  (4 sets) 60 seconds rest after completing all 3 exercises

3)

• Wide grip seated cable row 12 reps
• Heavy tricep push down 12 reps
• Bench dips until failure
  (4 sets) 60 seconds rest after completing all 3 exercises

4)

• Seated dumbell shoulder press 12 reps
• Seated dumbell lateral raise 12 reps
• Dumbell rear delt fly
  (4 sets) 60 seconds rest after completing all 3 exercises

5)

• Barbell squats 10 reps
• Walking lunges 50 feet down and back
• Seated calf raise 15 reps
  (5 sets) 60 seconds rest after completing all 3 exercises

Workout #27
At home, on the go mass caloric burn by Joe Donnelly

The following is all one set, no rest

-Deadmill sprint max intensity 20 seconds

-25 medicine ball push-ups

-25 regular push-ups

-25 leg lifts with stability ball between ankles

-25 crunches arms folded accross chest
(20 sets)

Workout #28

1) Cables flies 15 reps, superset push-ups 20 reps (5 sets no rest) of each

2) Heavy inclined dumbbell press 7 reps, superset flat bench dumbell press 12 reps (no rest 4 sets) of each

3) Hammer strength chest press 8 reps, superset 15 clap push-ups (3 sets of each)

4) Dips til failure, superset diamond grip push-ups til failure (go until you puke or the time is up)

5) 10 sets of deadmill sprints. 15 second sprint, 45 rest

Goodluck guys -JD