60-Day Shred – Week 3
Workout #15 of the 60 day shred program
1) 10 minute stairmaster warmup level 10
2)
- 15 wide grip chin-ups
- 12 dumbbell shoulder presses
(5 sets)
3)
- 12 wide grip cable rows
- 12 seated dumbbell lateral raises
- 12 seated front raises with dumbbells
(5 sets)
4)
- Heavy deadlift 5 reps
- Heavy barbell shrugs 10 reps
(5 sets)
5)
- Rear delt machine flies 12 reps
- Heavy single armed dumbbell rows 12 each arm
(5 sets)
6)
- 10 deadmill sprints!!!
Workout #16
1) Stepmill 10 mins level 10
2) 5×20 leg extensions
3) Barbell squats (60 seconds btwn sets) increase weight as reps decrease
- 1 set by 25 reps
- 1 set by 20 reps
- 1 set by 15 reps
- 1 set by 12 reps
- 1 set by 10 reps
- 1 set by 8 reps
- 1 set by 6 reps/ dropset of 12 reps
- 1 set 4 reps/ dropset of 12 reps
- 1 set 10 reps/ dropset to complete physical failure
4)
- 10 deadmill sprints Max intensity
Workout #17
BICEP/TRICEP superset
1) Back to back: no rest
- Preacher curl machine 15 reps
- Tricep machine extension 15 reps
(4 sets)
2) Back to back: no rest
- Dumbell curl using arm blaster 12 reps each arm
- Skull crushers 12 reps
(4 sets)
3) Back to back: no rest
- Hammer curls using arm blaster 10 reps each arm
- Overhead tricep press 10 reps
(4 sets)
4) Back to back: no rest
- Heavy rope curls, rotate wrists at top to contract 12 reps
- Overhead rope tricep extension 15 reps
(4 sets)
5) Back to back: no rest
- double front Bicep cable curl 15 reps
- single armed rope kickback 12 reps
(4 sets)
6)
- 8 deadmill sprints
Workout #18
SPRING IS HERE. Get your ass outside on a local football field and WORK!!!
1)
- 10 x 40 yard sprints, slow jog back to start as your active rest period (30 seconds)
2)
- 10 x 60 yard sprints, slow jog back to start as your active recovery (45 seconds)
3)
- 10 x 100 yard sprints (45 seconds rest between sprints, no jog during recovery period)
4)
- lunge 25 yards, jog 25, lunge 25, jog 25. This is one set
(10 sets)
Gallon of water, 2 ThermoHeat and a set of big girl panties for this workout!!
Goodluck-JD
Workout #19
2 ThermoHeat, your big boy panties, a deep breath, let’s roll!!!
1) 20 regular or assisted chin-ups (60 seconds between sets)
(5 sets)
2) Wide grip cable row 12 reps, 45 seconds between sets
(5 sets)
3) Heavy deadlift (85 seconds between sets)
- 2 sets of 8 reps
- 5 sets of 5 reps
4)
- Heavy single armed hammer strength row 12 reps each arm
(4 sets) final set do a dropset until failure
5)
- Palms facing you pulldown heavy 8 reps, immediate dropset 12 reps
(5 sets)
6)
- Heavy dumbell pullover 8 reps
- Superset heavy single armed dumbell row 10 reps
(4 sets)
7)
- 7 sets of 12 reps wide grip lay pulldown (60 seconds between sets)
Goodluck-JD
Workout #20
1)
- 15 hi to low cable flies
- 25 push-ups
(5 sets no rest)
2) Hammer strength chest press
- Heavy 10 reps
- 15 clap push-ups between each set
(5 sets no rest)
3)
- Inclined bench dumbell press 10 reps
- superset inclined bench flies 10 reps
(5 sets no rest)
4)
- Low to hi cable flies 15 reps
- Superset diamond grip push-ups until failure (go to knees at failure and keep going)
(5 sets no rest)
5)
- 10 deadmill sprints (15 seconds on, 45 off)
Workout #21
BTS from FitnessRx for men shoot with Joe Donnelly at Metroflex Long Beach
1) 5 mins level 10 warmup on stairmaster or 800 meter jog
2) 10×50 yard sprints 95% max speed (30 seconds rest between sprints)
3) 10×75 yard sprints (40 seconds rest between sprints)
4) 20×25 yard sprints (rapid fire, 10 seconds rest between sprints)