emergency shred_ 2-week routine to get shredded _ muscle & fitness
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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.
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AY 1
esistance Day
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8/9/2019 Emergency Shred_ 2-Week Routine to Get Shredded _ Muscle & Fitness
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ERCISE 1
RBELL DEADLIFT
'll need: Barbell
4SETS
6REPS
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8/9/2019 Emergency Shred_ 2-Week Routine to Get Shredded _ Muscle & Fitness
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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.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
AY 4
ardio Day
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm as a high intensity sprint. Alternate between high and low intensity for 11 total sprints.
PLAY
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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
'll need: No Equipment
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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8/9/2019 Emergency Shred_ 2-Week Routine to Get Shredded _ Muscle & Fitness
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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
'll need: Adjustable Cable Machine, V-Handle Attachment
8SETS
20 secREPS
10 secREST
ERCISE 6
UBLE CRUNCH
'll need: No Equipment
8SETS
20 secREPS
10 secREST
ERCISE 1
RPEE
8SETS
20 secREPS
10 secREST
ERCISE 2
RINTS
--SETS
15 secREPS
--REST
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
AY 9
ardio Day
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm as a high intensity sprint. Alternate between high and low intensity for 13 total sprints.
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8/9/2019 Emergency Shred_ 2-Week Routine to Get Shredded _ Muscle & Fitness
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ERCISE 3
RINTS
--SETS
45 secREPS
--REST
ERCISE 1
RBELL DEADLIFT
'll need: Barbell
4SETS
8REPS
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8/9/2019 Emergency Shred_ 2-Week Routine to Get Shredded _ Muscle & Fitness
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ERCISE 6
MMER CURL
SETS
20 secREPS
10 secREST
ERCISE 7
BLE 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
16 secREPS
--REST
ERCISE 3
RINTS
--SETS
44 secREPS
--REST
ERCISE 1
RBELL BENCH PRESS
'll need: Bench, Barbell
4SETS
8REPS
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8/9/2019 Emergency Shred_ 2-Week Routine to Get Shredded _ Muscle & Fitness
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'll need: No Equipment20 sec
REPS
10 secREST
ERCISE 3
TTLEBELL SWING
'll need: Kettlebells
8SETS
20 secREPS
10 secREST
ERCISE 4
NERAL PUSHUP
'll need: No Equipment
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.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds. Can be substituted for dumbbell swings.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
AY 14
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ERCISE 1
UNTAIN CLIMBER
'll need: No Equipment
8SETS
20 secREPS
10 secREST
ERCISE 2
RINTS
--SETS
17 secREPS
--REST
ERCISE 3
RINTS
--SETS
43 secREPS
--REST
ardio Day
orm Tabata style - 20 sec on, 10 sec off, for 8 rounds.
orm as a high intensity sprint. Alternate between high and low intensity for 15 total sprints.
orm as a low intensity sprint. Alternate between high and low intensity for 15 total sprints.
w to
PLAY
http://www.muscleandfitness.com/workouts/abs-exercises/videos/mountain-climberhttp://-/?-