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60-Day Shred – (Week 6)

Workout #36

1) Superset-active warmup

  • Lateral raise delt machine 15 reps
  • Rear delt fly machine 15 reps, Do not let elbow come past shoulder
    (5 sets)

2) Hammer strength shoulder press: Pick a heavy enough weight you can barely get 15 reps. Do 15 reps, Rack the weight or rest for a 10 count, then do 6 more reps. Another 10 count rest, do 3 more reps.
(4 sets) 60 seconds between full sets

3) Tri set
-Chest on incline bench rear delt flies 15 reps
-Prone position strait bar front raise 12 reps
-Seated dumbell lateral raise 12 reps (heavy)
(4 sets)
60 seconds between full sets

4) Standing reverse grip barbell overhead press: Pick a heavy enough weight you can barely get 10 reps. Do 10 reps, Rack the weight or rest for a 10 count, then do 4 more reps. Another 10 count rest, do 2 more reps.
(4 sets) 60 seconds between full sets

5) Wide grip strait bar shrug 8 reps, superset shoulder grip shrug 8 reps
(5 sets)
60 seconds between full sets

6) 10 deadmill sprints (20 seconds on, 40 seconds rest)

7) Abs: 5 sets of 3 part ab medley

Goodluck guys -JD

shred workout #37

1)
-Sprint 50 yards
-20 clap push-ups
-Sprint 50 yards (back to start)
*This is one set (10 sets)

2)
-25 yard sprint, touch line, sprint back
-Drop to ground on your back feet up in the air, do 30 toe touches (abdominal work)
*This is one set (10 sets)

3)
-Lunge 50 yards
-Jog 50 yards
*This is one set (10 sets)

Goodluck guys and gals. Keep pushing your limits-Joe Donnelly

Workout #38

*60 seconds rest between straight sets.

1) 15 minute warmup stairmaster level 10

2) 5×15 leg extensions

3) 8×8 barbell squats

4) 5×10 heavy bench stepups (each leg)

5) 5×8 Heavy straight leg deadlifts, 5×15 seated calf raise

6) 5×10 leg curls, 5×15 standing calf raise

7) 8 deadmill sprints

Goodluck- JD

Workout #39

Part 1: You will need to find a hill about 45 degree in incline, measure off a distance of 40 yards. Sprint to the top as hard as you can driving arms and legs. Walk down to startcounting a 45 second recovery, then repeat for 15 reps. (A treadmill at incline is not the same and is not a substitute)

Part 2: Measure off a distance of 40 yards and 80 yards. Sprint the first 40 yards, then stride out and coast the remaining 40 to the 80 yard mark. 45 seconds rest. Repeat for 15 reps.

Workout #40

1)

  • Close grip bench press 10 reps
  • Straight bad curl 10 reps
  • Drop to floor and do 25 crunches
    (No rest, 5 sets)

2)

  • Heavy dumbell hammer curls 8 reps
  • Overhead dumbell tricep press 10 reps
  • Decline bench sit-ups 25 reps
    (No rest, 5 sets)

3)

  • Tricep push down 12 reps, immediate dropset 12 more reps
  • Rope curl 12 reps, immediate dropset 12 more reps
    (No rest, 5 sets)

4)

  • Deadmill sprints 12 reps, 15 seconds Max intensity, 45 seconds rest

SPRINT/HIIT Workout #41

*This workout is to be done on a local football field or similar open flat area. If you cannot find one set a cone or marker at 15 yards and one at 30 yards..

First quarter: Sprint to the first cone and back, then sprint to the second cone and back. Drop to the ground lying on your back, hands behind your head and do 15 leg lifts. Jump up and repeat with no rest. (5 sets)

2 minutes rest

Second quarter: Sprint to the first cone and back, then sprint to the second cone and back. Drop to the ground lying on your back, fold arms across chest and do 20 crunches. Jump up and repeat, no rest.(5 sets)

2 minutes rest

Third quarter: Sprint to the first cone and back, then sprint to the second cone and back. Drop to the ground lying on your back, hands behind the head, legs straight, feet 6 inches off the ground, do 30 flutter kicks, jump up and repeat. No rest, 5 sets

2 minutes rest

Fourth quarter: Sprint to the first cone and back, then sprint to the second cone and back. 20 jumping jacks, repeat, no rest. (5 sets)

*Overtime: 10×75 yard sprints, 30 seconds rest between each sprint.

Goodluck, no surrender, no quit, REDEFINE YOUR LIMITS

Workout #42

MASS IT UP BACK WORKOUT

1) 5×15 chin-ups

2) 7×5 heavy dead lift

3) 5×8 heavy barbell bent over rows

4) Weighted wide grip chin-ups for 6-8 reps, drop weight and go until failure. 90 seconds rest, (4 sets)

5) Heavy dumbbell pullovers 8 reps, superset heavy single armed dumbbell row 8 reps (4 sets)

REDEFINE YOUR LIMITS
http://www.advancedmolecularlabs.com/

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