60-Day Shred (Week 8)
Workout #50
35 minute chest and abs HIIT workout
*No rest at all. The ab work is your active rest period between lifts.
1) 5 sets of 15 reps cable chest flies, in between each set drop to the floor and do 25 crunches
2) 4 sets 12 reps of Incline dumbbell bench press, in between each set drop to the floor and do 15 leg lifts lying in your back.
3) 4 sets 10 reps of flat bench dumbbell press, in between each set do 20 v-ups.
4) 5 sets 15 reps of low to hi cable flies, in between each set drop to the floor and do 15 double clap push-ups.
5) 3 sets of assisted dips until failure.
Goodluck-JD
Workout #51
Getting my NYC pump on at the 19th st gym..
1) 10 deadmill sprints (15/45)
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2) Straight bar curl 10 reps superset skull crusher 10 reps (no rest, 5 sets)
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3) Heavy hammer curls 8 reps superset overhead dumbell tricep press 8 reps (no rest 5 sets)
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4) Rope curls 15 method superset tricep push downs 15 method (no rest, 5 sets)
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5) Pullups until failure superset dips until failure (no rest, 5 sets)
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6) abs: 5 sets of reverse crunches hanging from chin-up bar 15 reps, superset with 5 sets of decline bench sit-ups 25 reps (no rest)
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REDEFINE YOUR LIMITS
Workout #52
1) 10×10 barbell squat
2) incline bench press 6×10, superset 20 clap push-ups
3) Straight bar curl 6×10, superset dips until failure
4) 6 sets of pull-ups until failure, superset push-ups until failure
5) 10 deadmill sprints
Goodluck-JD
Workout #53
Tomorrow’s 1500 rep workout from
Complete each 150 reps in as few sets as possible as fast as possible
Goal time (79 minutes)
1) 150 pushups
2) 150 standing squats
3) 150 dips
4) 150 rope curls (rope attached to low pulley)
5) 150 reps on bench press
6) 150 assisted chinups
7) 150 barbell squats using your bodyweight (I weigh 245, so thats the weight I used)
8) 150 ab wheels
9) 150 lunges (75 each leg)
10) 150 seated calf raises
Workout #54
“Back” smack the haters!!
1) 4×20 wide grip chin-ups
2) 5×5 heavy deadlifts
3) 4×10 heavy barbell bent rows
4) 5×8 super heavy standing t-bar rows
5) 5×10 super heavy single armed dumbell rows, superset heavy, deep stretch dumbell pullovers 5×8
6) 5×12 behind the neck chin-ups
Goodluck-JD
Workout #55
Yeah it’s hot. Captain freaking obvious reporting in #CFO
So what would JD do? #WWJDD
1? 10×40 yard sprints (slow jog back to start as rest)
2? 10×70 yard sprints (slow jog back to start as rest)
3? 10×100 yard sprints (slow jog back to start as rest)
4? 4×200 yard gassers. 2 minutes rest between each gasser. Sprint 100, touch line and sprint back. That’s a gasser.
5? Puke
6? Have heat stroke
7? Regret doing this dumb shit
8? Hate yourself even more
REDEFINE YOUR LIMITS
Workout #56
Shoulder/boulder and abs
Active warmup: Stepmill 10 minutes level 10
1) Seated lateral raise machine 15 reps (5 sets)
2) Super set
-Seated arnold shoulder press 8 reps
-Single armed underhand front raise 10 reps each arm
(5 sets)
3) Tri set
-Bentover rear delt cable flies 15 reps
-Seated dumbell press heavy 12 reps
-strait bar front raise 12 reps
(4 sets)
4) Superset
-Bentover cable rear delt flies with a crossover grip 15 reps
-Drop the cables and pick up a 10 pound plate in each hand and do bentover rear delt flies til failure
(4 sets)
5) -Rope face pulls 12 reps
-Single armed side lateral raise with cable heavy 12 reps
(4 sets)
6) Shrug nation
-Wide grip shrugs with pause at top 8 reps
-Shoulder grip shrugs with pause at top 8 reps
-45 pound plate in each hand shrugs 50 reps for speed
(5 sets)
Abs: 5 sets of 3 part ab medley