60-Day Shred (Week 9)
Workout 57
My fear of failure, my desire to succeed, overcomes the fatigue that is the poison to my dreams….
1) 10 hill sprints at max intensity. Find a hill 45 degrees in angle, mark off about 70 yards. Sprint up at max intensity. Slow jog down. Repeat
2) 10×40 yard sprints, 25 seconds rest between sprints
3) 10×80 yard sprints, 40 seconds rest between sprints
4) lunge/jog: Lunge 50 yards, jog 50 yards. This is one set, continue for 20 strait sets
Goodluck-JD
Workout #58
1) Active warmup/pre exhaust
- 15 cable flies hi to low position
- 15 cable flies low to high position
(4 sets)
2) 60 seconds between sets
-Incline Bench press: Sets of 15/12/10/8/6/4/4/2 immediate dropset of 8 reps
3) Superset
-Flat bench press Dumbell press 10 reps
-Flat bench chest flies 8 reps (3/3 tempo)
(4 sets)
4) Superset
- Hamer strength alternating upper chest press: Heavy 10 reps, alternating each arm
-Clap pushups 20 reps
(4 sets)
5)
- Chest dips: leaning forward until failure
-Drop to floor and do diamond grip pushups 25 reps
-Wide grip pushups til failure
(2 sets)
10 deadmill sprints (15 seconds on, 45 seconds rest)
Abs: 5 sets of 3 part ab medley, 5 sets of reverse crunches with ankle straps to low pulley
Workout #59
1) 10 x 40 yard sprints at 80%. Slow jog back to start as your rest period.
2)
- 25 push-ups
- Sprint 50 meters
- 25 leg lifts (lying on back, hands behind head)
- lunge 50 meters
*This is one rep, 10 reps
3)
-50 standing squats
- Sprint 25
- Lunge 50
- Sprint 25
*This is one rep, 10 reps
Good luck-JD
Workout #60
1)
- Hi to low cable flies 15 reps
- Standing double front Bicep curl with high cables 12 reps
(4 sets)
2)
- Inclined bench Dumbbell press 10 reps
- Inclined bench double Bicep curls 18 reps
(4 sets)
3)
- Flat bench Dumbbell press 8 reps
- Heavy seated hammer curls 8 reps
(4 sets)
4)
- Hammer strength chest press 15 reps
- Clap push-ups 15 reps
(4 sets)
5)
- Rope curls heavy 8 reps with immediate dropset of 8 reps
- Chest dips until failure (lean forward)
(4 sets)