60-Day Shred Workout (Week 5)

Workout #29

1) Stepmill: 5 mins level 6, 10 mins level 12

2) Leg extensions 5×20 (45 seconds between sets)

3) Barbell squats

• 2×10
• 4×6 (pause squats, 4 count at bottom)

3)

• Leg press 20 reps
• Calf raise on leg press 20 reps
  (5 sets)

4)

• Heavy box stepups 10 reps each leg
• Heavy straight leg deadlifts 6 reps
  (5 sets)

5)

• Heavy seated calf raise 12 reps
• Heavy leg curl 8 reps
• Standing calf raise 20 reps

Workout #30

1) Stepmill 4 minutes level
6, 10 minutes level 12

2) Usinh the Arm blaster, alternating dumbell curls 14 reps each arm
(5 sets, 60 seconds between sets)

3) Using the arm blaster, ez bar curls with wide grip 12 reps, drop arm blaster, move to inside grip and do cheat reps until failure
(4 sets, 60 seconds between sets)

4) Heavy hammer curls 8 reps each arm, superset concentration curls 12 reps each arm
(5 sets)

5) Rope curls 17 reps, superset tricep push downs 15 reps
(4 sets)

6) Close grip bench press 8 reps heavy
(5 sets)

7) Skull crushers 10 reps, superset bench dips with weight on lap until failure
(5 sets)

8) 10 deadmill sprints, 15 seconds on, 45 seconds rest. MAX INTENSITY

Workout #31

No I don’t want to do this $hit. I don’t need to be here. No one else is….

That’s right, no one else. Stop worrying about what others do. They do not matter. When you compare yourself to others you give yourself a false sense of security because why, you outworked people of inferior mental strength? Inferior work ethic. F that. That’s a losers mentality. Challenge yourself to improve everyday. Force yourself to put in the work when the mind and body say no. You cannot compare yourself to the competition. What happens when you sit atop the mountain and there is no competition but the masses below? The answer is you will become lazy, you will get your @ss knocked off and deservedly so…Your competition is the man you were yesterday. If you can best him everyday then success is guaranteed…

Track workout

1) Sprint 50 meters, then jog the remaining 50 meters. 25 seconds rest (10 reps)

2) Sprint 75 meters, jog remaining 25, 35 seconds rest (10 reps)

3) Sprint 100 meters, 45 seconds rest (10 reps)

Goodluck-JD

Workout #32

JD (ADVANCED)
1) Active warmup/pre exhaust­­­

• 15 cable flies hi to low position
• 20 pushups
  (4 sets)­­

2) 60 seconds between sets
-Incline Bench press: Pick a heavy enough weight you can barely get 10 reps. Do 10 reps, Rack the weight or rest for a 10 count, then do 4 more reps. Another 10 count rest, do 2 more reps.
(4 sets)

3) 60 seconds between sets
-Flat bench press: Pick a heavy enough weight you can barely get 10 reps. Do 10 reps, Rack the weight or rest for a 10 count, then do 4 more reps. Another 10 count rest, do 2 more reps.
(4 sets)

4) Superset

• Hamer strength upper chest press: Pick a heavy enough weight you can barely get 10 reps. Do 10 reps, Rack the weight or rest for a 10 count, then do 4 more reps. Another 10 count rest, do 2 more reps.
  -Clap pushups 20 reps, followed by 25 knee pushups
  (4 sets)

5)

• Chest dips: leaning forward until failure
  -Drop to floor and do diamond grip pushups 25 reps
  (4 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 #33

1) 40×40 yard sprints, 30 seconds between each sprint.

Workout #34

1500 Rep Workout

Complete each 150 reps in as few sets as possible in as little time as possible..

1) 150 bodyweight squats

2) 150 pushups (use knees if needed)

3) 150 ab wheels

4) 150 lateral raises with bands or light dumbells

5) 150 assisted chinups

6) 150 low box jumps, think speed

7) 150 regular dips or bench dips

8) 150 plate curls, use a 10, 25, 35 or 45 pound plate with both hands

9) 150 lunges, 75 each leg

10) 150 burpees

Goodluck-Joe Donnelly

Workout #35

1) Active warmup

• Preachur curl machine 15 reps
• Tricep extension machine 15 reps
  (5 sets)

2) Superset

• Close grip bench press: 10 reps
• EZ bar curl: 10 reps (vary grip wide to narrow)
  (5 sets)

3) Super set

• Dumbell curls using offset grip 15 reps each arm
• Overhead dumbell press 8 reps
  (4 sets)

4) Super set
-Heavy hammer curls: Pick a heavy enough weight you can barely get 10 reps. Do 10 reps, Rack the weight or rest for a 10 count, then do 4 more reps. Another 10 count rest, do 2 more reps.
-Concentration curls 10 reps-failure
(4 sets)

5) Finisher
-Rope curls 10 reps full range motion, then 15 reps of 3/4 curl from top down, focusing on peak contraction with wrist supination at top
-Tricep power pressdown: Pick a heavy enough weight you can barely get 15 reps. Do 15 reps, Rack the weight or rest for a 10 count, then do 6 more reps. Another 10 count rest, do 3 more reps.
-Single armed rope kickback 12 reps (3/3 tempo)
(4 sets)

6)
-Barbell squats 6×8

15 mins stairmaster level 12

Abs: 4×25 ab wheels, 4×25 decline bench situps, 4×25 leg lifts with stability ball between ankles, 4×12 rope crunches

Goodluck- Joe Donnelly