Emergency Shred_ 2-Week Routine to Get Shredded _ Muscle & Fitness

8/9/2019 Emergency Shred_ 2-Week Routine to Get Shredded _ Muscle & Fitness

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.

is routine is from the “break in case of emergency” vault, and those who follow it to the letter will be

cidedly more prepared to go sans shirt in the waning days of beach season. Will you be one of them?

WEEK SHRED PLAN

ear the docket—you’re going to be busy for the next two weeks. here’s how to navigate your way

ough the “emergency shred” routine.

Day Activity

1 Resistance

2 Cardio

3 Resistance

4 Cardio

5 Resistance

6 Cardio

7 Resistance

8 Rest

9 Cardio

10 Resistance

11 Cardio

12 Resistance

13 Rest

14 Cardio

ELECTIVE ADAPTIONS

order to produce the desired results, you’re going to have to submit to a slightly less academic—but

erly more chaotic—method of training. while most programs carefully manipulate a multitude of

riables, we’re going to whittle that list down to those that are most conducive to fat loss and muscle

eservation. it’s going to be tough, but it’s going to work.

ensity

akes more than a couple of leisurely jaunts on the treadmill to get into photo-shoot ready shape. those

o achieve the lean, muscular look of the men you see in these pages have done so by tackling tough

rkouts with zeal. by incorporating higher intensity protocols—such as Tabata and high-intensity interval

ining (H.I.I.T.)—you keep your workouts at a modest length and maximize muscle breakdown, which

ps boost post-workout calorie burn. Tabata, which calls for eight 20-second cycles of work followed by

seconds of rest, allows you to exhaust all types of muscle fiber while elevating your metabolism.

equency

wo weeks doesn’t give you much time to trigger noticeable changes in your body. To negate the time

ctor, you’ll be condensing the work schedule. over the next 14 days, you’ll put in 12 total workouts, with

o rest days built in. the increased frequency of workouts will up the number of calories you’re burning

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. ,ur metabolism working overtime to keep up. This type of schedule is not sustainable in the long term,

t you’ll find that your body can do almost anything for a two-week block, often with positive results.

sistance

is two-week program mandates the use of heavy compound exercises to start every weight workout.

keeping heavy training in your program, you’ll force your body to keep its natural production of growth

rmone (gh). High gh, which peaks while you sleep, is a key player in the fat-burning process. Then, by

geting individual body parts with Tabata-style work, you’ll increase local blood flow to working muscles.each Tabata exercise, start with a weight you can handle for 12–15 reps. as the work drags on, your

p counts will fade. pause only when needed, and perform partial reps if necessary to keep going the

tire 20 seconds.

rdio

u’ll start each cardio day with Tabata-timed cardio. The h.i.i.T. protocol that follows calls for sprinting

n the minute,” meaning that your sprints and active rest will always add up to a minute. you’re free to

oose your method of cardio, but treadmill running has been shown to burn more calories than cycling.

the first workout, perform 10 all-out 12-second sprints, with 48 seconds of active rest. This will amount

120 seconds of total sprinting. The next time out, do more: 11 sprints at 13 seconds each, with active

st diminishing by a second. you can expect a similar uptick in volume each cardio session.

st

s, there is rest built in—two days, to be exact—but not until you’ve put in seven straight days of pedal-

the-metal work. rest on days 8 and 13 to allow your body to temporarily recover from the grind of the

ogram. this will help you bank more energy for the work days that follow. These rest days are

andatory. For those of you hitting the panic button, don’t fret—12 out of 14 days at these intensities will

l be plenty adequate for getting your shred. remember: your body changes while it recovers, not while

u train. so consider these two days your chance to bust into the gym a little more ripped on Days 9 and

.

ESISTANCE DAYS

ere are three resistance workouts—each done twice—in the 14-Day emergency shred schedule. All

rt off with a basic compound movement done with heavy weight, which is followed by a series of more

geted exercises done Tabata style.

ARDIO DAYS

your cardio days, you’ll lead off with a Tabata-timed cardio move to send your heart rate soaring.

u’ll follow with interval sprints.

GET THE EMERGENCY SHRED MEAL PLAN >>

GET THE EMERGENCY SHRED SUPPLEMENT STACK >>

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AY 1

esistance Day

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ERCISE 1

RBELL DEADLIFT

'll need: Barbell

4SETS

6REPS


5/13

10 secREST

ERCISE 2

RINTS

--SETS

12 secREPS

--REST

ERCISE 3

RINTS

--SETS

48 secREPS

--REST

ERCISE 1

RBELL DEADLIFT

'll need: Barbell

4SETS

8REPS


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10 secREST

ERCISE 5

AR-DELT RAISE

8SETS

20 secREPS

10 secREST

ERCISE 6

MMER CURL

8SETS

20 secREPS

10 secREST

ERCISE 7BLE PRESSDOWN

'll need: Adjustable Cable Machine, V-Handle Attachment

8SETS

20 secREPS

10 secREST

ERCISE 1

EED SKATER

8SETS

20 secREPS

10 secREST

ERCISE 2

RINTS

--SETS

13 secREPS

--REST

ERCISE 3

RINTS

--SETS

47 secREPS

--

orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.




AY 4

ardio Day


orm as a high intensity sprint. Alternate between high and low intensity for 11 total sprints.

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7/13

REST

ERCISE 1

RBELL BENCH PRESS'll need: Bench, Barbell

4SETS

8REPS


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10 secREST

ERCISE 8

CYCLE CRUNCH

'll need: No Equipment

8SETS

20 secREPS

10 secREST

ERCISE 1

UNTAIN CLIMBER


8SETS

20 secREPS

10 secREST

ERCISE 2

RINTS

--SETS

14 secREPS

--REST

ERCISE 3

RINTS

--SETS

46 secREPS

--REST

ERCISE 1

RBELL DEADLIFT

'll need: Barbell

4SETS

8REPS


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ERCISE 3

DE-GRIP LAT PULLDOWN

'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench

8SETS

20 secREPS

10 secREST

ERCISE 4

C DECK

8SETS

20 secREPS

10 secREST

ERCISE 5

ATED CABLE ROW


8SETS

20 secREPS

10 secREST

ERCISE 6

UBLE CRUNCH


8SETS

20 secREPS

10 secREST

ERCISE 1

RPEE

8SETS

20 secREPS

10 secREST

ERCISE 2

RINTS

--SETS

15 secREPS

--REST






AY 9

ardio Day



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10/13

ERCISE 3

RINTS

--SETS

45 secREPS

--REST

ERCISE 1

RBELL DEADLIFT

'll need: Barbell

4SETS

8REPS


11/13

ERCISE 6

MMER CURL

SETS

20 secREPS

10 secREST

ERCISE 7

BLE PRESSDOWN


8SETS

20 secREPS

10 secREST

ERCISE 1

EED SKATER

8SETS

20 secREPS

10 secREST

ERCISE 2

RINTS

--SETS

16 secREPS

--REST

ERCISE 3

RINTS

--SETS

44 secREPS

--REST

ERCISE 1

RBELL BENCH PRESS

'll need: Bench, Barbell

4SETS

8REPS


12/13

'll need: No Equipment20 sec

REPS

10 secREST

ERCISE 3

TTLEBELL SWING

'll need: Kettlebells

8SETS

20 secREPS

10 secREST

ERCISE 4

NERAL PUSHUP


8SETS

20 secREPS

10 secREST

ERCISE 5

DERHAND-GRIP LAT PULLDOWN

'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench

8SETS

20 secREPS

10 secREST

ERCISE 6

MBBELL FLYE

'll need: Dumbbells, Bench

8SETS

20 secREPS

10 secREST

ERCISE 7

MBBELL ROW

'll need: Dumbbells

8SETS

20 secREPS

10 secREST

ERCISE 8

CYCLE CRUNCH

'll need: No Equipment 8SETS

20 secREPS

10 secREST


orm Tabata style - 20 sec on, 10 sec off, for 8 rounds. Can be substituted for dumbbell swings.






AY 14

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13/13

ERCISE 1

UNTAIN CLIMBER


8SETS

20 secREPS

10 secREST

ERCISE 2

RINTS

--SETS

17 secREPS

--REST

ERCISE 3

RINTS

--SETS

43 secREPS

--REST

ardio Day



orm as a low intensity sprint. Alternate between high and low intensity for 15 total sprints.

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Emergency Shred_ 2-Week Routine to Get Shredded _ Muscle & Fitness