60-Day Shred – Week 2
60 Day Shred 8
60 day shred program
By Joe Donnelly
1)
- Cable chest flies 15 reps
- 35 push-ups
(5 sets no rest)
2)
- Inclined dumbbell press 12 reps
- Inclined dumbbell curls 18 reps
(5 sets no rest)
3)
- Flat bench press 15 reps
- Strait bar curl 12 reps
- Diamond grip push-ups 25
(5 sets no rest)
4)
- Rope curls 25 reps
- Clap push-ups 15 reps
(5 sets no test)
5)
10 deadmill sprints (15 on, 45 rest)
60 Day Shred Day 9
60 day shred program from Joe Donnelly
Complete each 100 reps in as few sets as possible with as short of rest periods as possible before moving to the next exercise.
1) 100 barbell squats with bodyweight on the bar for men, half for women.
2) 100 chinups or assisted chinups
3) 100 clap pushups or reg pushups/ 100 crunches. Switch to crunches between each set of pushups
4) 100 bodyweight lunges each leg
5) 100 bench dips or regular dips
6) 100 ab wheels
7) 100 rope curls
8) 100 standing squats
9) 100 burpeeps
Goodluck: Goal time is sub 75 minutes
60 Day Shred Day 10
60 day shred program from Joe Donnelly
1)
-5×12 chinups (assisted if needed)
2) Dropset
-Wide grip row Heavy 8 reps, immediate dropset 12 reps (45 seconds between dropsets)
(4 sets)
3) Tri set
-Palms facing you pulldown 8 reps, dropset 20 reps
-Seated row close grip 12, dropset 6 reps reps (slow)
-Strait arm pulldown 10 reps (3/3 tempo)
(4 sets)
4) superset
-Heavy single arm dumbell row 15 reps each arm
-straight bar deadlift (heavy) 5 reps
(4 sets)
5) Finisher
-Standing t-bar row 10 reps (heavy)
-Wide grip lat pulldown 15 method
(4 sets)
8 deadmill sprints (20 seconds on, 40 seconds rest)
60 Day Shred Day 11
Indoor/outdoor HIIT
Indoor HIIT
1)
-25 jumping jacks
-25 standing squats
-25 high knees standing in place
(4 sets) no rest
2)
-45 seconds fast jump rope
-Drop to floor and do 25 crunches
-Rollover and do 20 pushups
(5 sets)
3)
-20 burpees
-40 feet walking lunge
-On all fours do 25 mountaim climbers
(4 sets)
4) 10 deadmill sprints max intensity (15 on, 45 rest)
Outdoor HIIT
1) 45 sets of bleacher runs or stairs, sprint up, jog down
2) 10×40 yard dashes, 20 seconds rest between each sprint
3) 20×20 yard sprints, 10 seconds between each sprint
4) 5×100 yard sprints, 45 seconds between each sprint
60 Day Shred Day 12
1)Active warmup/pre exhaust
- 20 cable flies
- 25 push-ups
(5 sets)
2) Power superset
-Incline bench press 8 reps
-Flat dumbell press 8 reps
(5 sets)
3) Superset (tempo)
-Incline dumbbell press 5 reps (4/4 tempo)
-Flat bench chest flies 8 reps (3/3 tempo)
(5 sets)
4) Lower chest hammer press 10 reps
(4 sets)
5) Finisher tri set
-Low to high cable fly 12 reps 3/3 tempo
-Drop to floor and do diamond grip pushups 25 reps
-Wide grip pushups til failure
(4 sets)
10 deadmill sprints (15 seconds on, 45 seconds rest)
60 Day Shred Day 13
60 day shred program by Joe Donnelly
Complete each 100 reps in as few sets as possible with as short of rest periods as possible before moving to the next exercise.
1) 100 barbell squats with bodyweight on the bar for men, half for women.
2) 100 chinups or assisted chinups
3) 100 clap pushups or reg pushups/ 100 crunches. Switch to crunches between each set of pushups
4) 100 bodyweight lunges each leg
5) 100 bench dips or regular dips
6) 100 ab wheels
7) 100 rope curls
8) 100 standing squats
9) 100 burpeeps
Goodluck: Goal time is sub 75 minutes
60 Day Shred Day 14
1) Stepmill
- 5 minute warmup at level 7
- 1 minute at level 12 skipping a step
- 1 minute at level 9, every step
- 1 minute at level 14 skipping a step
- 1 minute level 10, every step
- 2 mins level 15 skipping a step
- 2 mins level 10, every step
- 5 mins level 7 cool down
2)
10 deadmill sprints (15 seconds max interval, 45 seconds rest)