By the time you reach Day 18 of the The 21-Day Shred you’ll already be significantly leaner, and quite possibly even stronger. The workout starts out with an immediate attack on your core stability. You’ll be surprised just how tough the Swiss ball circles actually are. Next, you move into two “giant” sets (also called “monster” sets or “mini-circuits”) of four exercises. If you’re a SHREDDER already, then you’re familier with the movement pattern, but recognize that the volume has been turned up. Move through these as quickly, as focused, and as aggressively as possible. As mentioned in the recent article, “Two of the Most Powerful Workout Tips You’ll Ever Use,” you may include the rest pause method or drop set method to increase the intensity even more.
DOWNLOAD the latest update to The 21-Day Shred—the SHRED SERIES. The SHRED SERIES consists of The Original 21-Day Shred, The 21-Day Bulk, The 21-Day At-Home Shred, and The 21-Day Transition. You can learn more at mensfitness.com/shred.
1. Swiss ball plank circle (3 sets, reps 30-45 seconds each direction, rest 90 sec)
2A. Dumbbell Romanian deadlift (5 sets, 6-8 reps, no rest)
2B. Alternating dumbbell row (5 sets, 6-8 reps, no rest)
2C. Dumbbell high pull (5 sets, 6-8 reps, no rest )
2D. Front squat to press (5 sets, 6-8 reps, 90 sec rest)
3A. Snatch-grip rack deadlift (4 sets, 10 reps, no rest)
3B. Alternating dumbbell press (4 sets, 10 reps, no rest)
3C. Dumbbell lunge (4 sets, 10 reps per side, no rest)
3D. Inverted row (4 sets, 10 reps, 90 sec rest)