Shortcut to Shred, Week 2

Shortcut to Shred, Week 2

Jan 19, 2014

Week 2 was awesome.  I felt much better than Week 1.  Had a lot more energy and the cardio intervals started becoming more natural and not nearly as draining.

Friday Day 8: Chest and Tris.  Warm up: Step ups for 2 minutes.  Bench Press: 4×6-8 at 75lbs; Step Ups: 4×1 minute, 27, 25, 26, 27.  Incline DB Press: 3×6-8 at 30lbs; DB Clean: 3×1 minute using 30lb DB, 8 each arm for each set.  Decline Smith Machine Bench Press: 3×6-8 at 75lbs; Run in Place: 3×1 minute.  Dips: 4×6-8 using 45lb plate; KB Swing: 4×1 minute using 25lb plate, 37, 37, 38, 37.  Close Grip Bench Press: 4×6-8 at 65lbs; Barbell Power Clean: 4×1 minute using 45lb bar, 15, 15, 15, 15.  Cable Crunch: 3×7-8 at 45-65lbs; Quick Step Up: 3×1 minute, 52, 54, 52.  Smith Machine Hip Thurst: 3×7-8 at 65lbs; Bench Step Ups: 3×1 minute, 26, 26, 26.

IMG_20140110_171248_557 Here is my picture of me doing the Hip Thrusts!  You lay underneath the bar on the Smith and thrust those hips UP!!! 😀

Saturday Day 9: Shoulder and Legs.  Warm up: Step ups for 2 minutes.  Barbell Shoulder Press: 4×6-8 at 55lbs; Bench Step Ups: 4×1 minute, 26, 26, 28, 27.  Standing Alternating DB Press: 3×6-8 at 25lbs; Box Jump: 3×1 minute, 22, 22, 23.  Smith One Arm Upright Row: 3×6-8 at 25lbs; High Knees: 3×1 minute, 75, 83, 83.  Barbell Squat: 4×6-8 at 105-115lbs; Run in Place: 4×1 minute.  Body Weight Walking Lunges: 3×6-8; Mt. Climbers: 3×1 minute, 53, 52, 54.  Standing Calf Raises: 3×7-8 at 105lbs; Lateral Bound: 3×1 minute 70, 72, 76.  Seated Calf Raises: 3×7-8 at 140-180lbs; Skipping in Place: 3×1 minute, 110, 112, 116.

Sunday Day 10: Back and Bis.  Warm Up: Skipping for 2 minutes.  Bent Over Barbell Row: 4×6-8 at 65lbs; Skip in Place: 4×1 minute, 108, 120, 118, 116.  Bent Over DB Row: 3×6-8 at 30lbs; Goblet Squat: 3×1 minute at 40lbs, 27, 27, 27.  Seated Row: 3×6-8 at 60-80lbs; Box Jump: 3×1 minute, 23, 21, 22.  Barbell Shrug: 4×6-8 at 70lbs; DB Step Up: 4×1 minute using 15lb DBs, 20, 22, 22, 22.  Barbell Curl: 3×6-8 at 45lbs; KB Swing: 3×1 minute at 25lbs, 36, 36, 37.  EZ Bar Preacher Curl: 3×6-8 at 28-33lbs; Med Ball Slam: 3×1 minute at 10lbs, 40, 40, 41.  Reverse Curl: 3×6-8 at 28lbs; DB Lunge: 3×1 minute using 20lb DBs, 28, 28, 28.  Seated Wrist Curl Palm Up: 3×6-8 at 10-15lbs; Run in Place: 3×1 minute.

Monday Day 11: Chest and Tris.  Warm up: Fake Jump Rope for 2 minutes.  Incline DB Flyes: 3×16-20 at 15lbs; Jump Rope: 3×1 minute.  Flat Bench DB Flyes: 3×16-20 at 15lbs; Bench Step Up: 3×1 minute, 27, 28, 29.  Cable Crossover: 3×16-20 at 10-12.5lbs; Squat Jump: 3×1 minute, 40, 42, 39.  Tricep Push Downs: 3×16-20 at 17.5lbs; Box Shuffles: 3×1 minute, 54, 56, 54.  Overhead Extensions: 3×16-20 at 20-25lbs; KB Swings: 3×1 minute at 25lbs, 37, 37, 37.  Crunches: 3×16-20; Run in Place: 3×1 minute.  High Pulley One Arm Bend: 3×16-20 at 17.5lbs; Lunge Jump: 3×1 minute, 44, 44, 46.

Tuesday Day 12: Shoulder and Legs. Warm Up: DB Step Ups for 2 minutes.  Side Lateral Raises: 3×16-20 at 5lbs; DB Step Ups: 3×1 minute using 15lb DBs, 20, 20, 20.  Standing Front Overhead Raises: 3×16-20 at 5lbs; Mt. Climbers: 3×1 minute, 102, 104, 104.  Seated Bent Over Rear Delt Raise: 3×16-20 at 5lbs; DB Cleans: 3×1 minute at 30lbs, 8 each arm each set.  Leg Extensions: 4×16-20 at 30-20lbs; Skip in Place: 4×1 minute, 118, 118, 116, 116.  Leg Curls: 4×16-20 at 30lbs; Lateral Bound: 4×1 minute, 96, 88, 86 ,88.  Seated Calf Raises: 3×16-20 at 120lbs; Med Ball Slam: 3×1 minute at 10lbs, 44, 45, 47.

Wednesday Day 13: Back and Bis.  Warm Up: Fake Jump Rope for 2 minutes.  Wide Grip Lat Pull Down: 3×16-20 at 50lbs; Jump Rope: 3×1 minute.  Underhand Pull Downs: 3×16-20 at 50lbs; Box Shuffle: 3×1 minute, 60, 59, 51.  Straight Arm Pull Down: 3×16-20 at 20-25lbs; Skip in Place: 3×1 minute, 116, 120, 122.  Smith Machine Behind Back Shrug: 3×16-20 at 48lbs; Barbell Power Clean: 3×1 minute at 48lbs, 15, 15, 16.  Incline DB Curl: 3×16-20 at 10-12lbs; DB Lunge: 3×1 minute using 15lb DBs, 29, 30, 30.  High Cable Curl: 3×16-20 at 30lbs; Goblet Squat: 3×1 minute at at 40lbs, 23, 25, 26.  Rope Cable Curl: 3×16-20 at 20-17.5lbs; One Arm KB Swing: 3×1 minute at 10lbs, 38, 38, 38.

Thursday: Rest.

Another great week in the bag!  Looking forward to Week 3!!

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