60-Day Shred (Week 7)

Workout #43

1) Superset

• Straight bar curl 15 reps
• Close grip bench press 10 reps
  (5 sets)

2) Superset

• Heavy dumbbell hammer curl 8 reps
• Overhead dumbbell press 10 reps
  (5 sets)

3) Superset

• Inside grip preacher curl 10 reps
• Weighted dips 15 reps
  (5 sets)

4) Superset

• Rope curl 10 reps, dropset until failure
• Tricep pushdown 10 reps, dropset until failure
  (4 sets)

Goodluck guys and gals-JD

Workout #44

30 minute max shred workout for men and women…

1)

• Sprint 50 yards
• 30 push-ups or 15 clap push-ups
  *This is one set. No rest, 8 sets

2)

• Sprint 75 yards
• Lying on ground, hands behind head, 20 leg lifts
  *This is one set. No rest, 8 sets

3)

• Sprint 20 yards, touch line, sprint back
• 30 standing squats
  *This is one set. No rest, 8 sets

Workout #45

One of my old school personal favorite not for the weak hearted training exercises.

I call this drive and release. Get a 7000 pound truck (or a prowler sled ladies) on level ground and using nothing but max intensity leg drive push the truck for 12 seconds all out, then release and sprint past the truck for a distance of 40 yards. Turn around. Stop the truck which I’d now rolling at you. 40 second breather and repeat for 15-20 sets. Best HIIT cardio and mental strength training there is.
Goodluck- don’t get run over!

Workout #46

1) 3 way cable warm up. Front raise 12 reps, lateral raise 12 reps, double cable shoulder press 12 reps (4 sets)

2) Seated lateral raise 12 reps, focus on slow tempo, superset strait bar front raise 10 reps (4 sets)

3) Seated dumbell press heavy 6 reps, dropset 15 reps (60 seconds rest, 5 sets)

4) Single armed side lateral raise using strait bar 10 reps-failure (4 sets each arm) no rest, superset upright rows 15 reps

5) Bentover cable rear delt flies 12 reps, superset single armed bent cable fly leading with the pinky out(3 sets)

6) Straight bar shrug Heavy 8 reps, 2 second pause at top, superset dumbell shrugs 20 reps (no rest 8 total sets)

7) 10×10 deadmill sprints

Abs: 5 sets of 3 part ab medley

Workout #47

1: Active warmup: chinups 12 reps, superset dips 25 reps (4 sets)

2: Close grip bench press heavy 8 reps, superset strait bar curls 10 reps (5 sets)

3: Incline bench dumbell curls 8 reps (4/4 tempo) superset heavy tricep pushdowns 12 reps, superset ez bar curls 6 reg speed, 6 slow, superset bench dips 30 reps (4 sets)

4: Overhead rope extension 12 reps, superset rope curls 12 reps, superset rope pushdown 15 reps, superset rope curls 21 method (4 sets)

5: Single armed rope kick back 15 reps-failure, superset reverse curls thumb over grip 6 reps (4/4 tempo) (5 sets)

Workout #48

Rest days are very important. Today is my rest day. My rest day starts after my workout

1) 10 mins level 10 Stepmill warmup

2) 10×10 barbell squat with 50% of max (60 seconds rest between sets)

3) 10×10 chin-ups or assisted chin-ups, between each set drop to floor and do either 25 push ups or 15 clap push-ups. So that will be 10 sets of that too.

4) 10×10 straight bar curl, superset 10×10 skull crushers with same weight

5) 10×12 dumbbell lateral raise, superset 10×12 rear delt flies (no rest)

6) 10 deadmill sprints at max intensity for 15 seconds, 45 seconds rest.

http://www.advancedmolecularlabs.com/

Workout #49

It wasn’t the personal best I had hoped for last night. I made it through 33×80 yard sprints with 30 seconds rest between. I totally pulled a Lebron at the end. However a step in the right direction as in go for my pr of 32×110’s on Friday.

The distance between insanity and genius is measured only by success….