Start to Build Your Perfect Body With These 8 New Workouts From the 21-Day Shred Series

 

Before starting an entirely new plan it’s smart to give one or two of the workouts a test run. Did the pump feel great? Did you work out hard enough? Did you work out too hard? Alway test what you’re about to get yourself into fitness-wise. But for those already-dedicated 21-Day Shredders out there—you probably can’t wait for what’s next.

This past week, The 21-Day Shred from Men’s Fitness executive digital director Mike Simone was relaunched and expanded again, this time with the SHRED SERIES. The original 21-Day Shred plan remains the same, but with some additional tips and tricks to help you push yourself to new heights. Additional full programs that were added include The 21-Day Bulk, The 21-Day Transition, and The 21-Day At-Home Shred—you can learn more about them at mensfitness.com/SHRED.

Below, we’re giving you a collection of eight of the brand-new workouts from the SHRED SERIES. There are four from The Bulk, three from The At-Home Shred, and one from The Transition. Give them a try—a test run—over 7-10 days and let us know how you feel. Make sure to use the hashtag #The21DayShred on Instagram and Twitter.

DOWNLOAD the June 2016 expanded and improved version of The 21-Day Shred, plus the SHRED SERIES programs.

Follow Men’s Fitness digital director, and program designer Mike Simone on Instagram, Facebook, and Twitter. And don’t forget to show off all your hard work with #The21DayShred.

The 21-Day Bulk: Chest and Abs Workout Routine (Day 1)

https://youtube.com/watch?v=xLTA2AQu4MU%3Flist%3DPL4Nb8_AwrCc1x5W0rfpZG-8rm9Ct8qug4

1. BENCH PRESS
Sets: 5, Reps: 8-10, Rest 90 sec.

2. INCLINE PRESS
Sets: 5, Reps: 8-10, Rest 90 sec.

3A. DUMBBELL FLYE
Sets: 4, Reps: 10-12, Rest: 0

3B. PUSH UP
Sets: 4, Reps: to failure, Rest: 90 sec.

4. LEG RAISE
Sets: 5, Reps: to failure, Rest: 30 sec.

5. PALOFF PRESS ISO HOLD
Sets: 4, Reps: 8-10, Rest: 30 sec.

6. PLANK
Sets: 3, Reps: to failure, Rest 30 sec.

DOWNLOAD the June 2016 expanded and improved version of The 21-Day Shred, plus the SHRED SERIES programs.

Follow Men’s Fitness digital director, and program designer Mike Simone on Instagram, Facebook, and Twitter.

The 21-Day Bulk: Back Workout Routine (Day 2)

https://youtube.com/watch?v=27fnspNirF8%3Flist%3DPL4Nb8_AwrCc1x5W0rfpZG-8rm9Ct8qug4

1. DEADLIFT
Sets: 5, Reps: 8-10, Rest: 90 sec.

2. PULL UP
Sets: 5, Reps: to failure, Rest: 60 sec.

3A. BENTOVER ROW
Sets: 4, Reps: 8-10, Rest: 0

3B. LAT PULLDOWN
Sets: 4, Reps 10-12, Rest: 90 sec.

DOWNLOAD the June 2016 expanded and improved version of The 21-Day Shred, plus the SHRED SERIES programs.

Follow Men’s Fitness digital director, and program designer Mike Simone on Instagram, Facebook, and Twitter.

The 21-Day Bulk: Legs and Abs Workout Routine (Day 4)

1. SQUAT
Sets: 5, Reps: 8-10, Rest 90 sec.

2. BULGARIAN SPLIT SQUAT
Sets: 4, Reps: 8-10, Rest 90 sec.

3A. ROMANIAN DEADLIFT
Sets 4, Reps: 8-10, Rest: 0

3B. WALKING LUNGE
Sets: 4, Reps: 8-10 per side, Rest 90 sec.

4. AB WHEEL ROLLOUT
Sets: 5, Reps: 10-12, Rest: 30 sec.

5. MEDICINE BALL RUSSIAN TWIST
Sets: 4, Reps 10-12 per side, Rest: 30 sec.

6. LEG RAISE
Sets: 3, Reps: to failure, Rest: 30 sec.

DOWNLOAD the June 2016 expanded and improved version of The 21-Day Shred, plus the SHRED SERIES programs.

Follow Men’s Fitness digital director, and program designer Mike Simone on Instagram, Facebook, and Twitter.

The 21-Day Bulk: Shoulders and Arms Workout Routine (Day 6)

1. SHOULDER PRESS
Sets: 5, Reps: 8-10, Rest: 90 sec.

2A. HIGH PULL
Sets: 4, Reps: 8-10, Rest: 0

2B. DUMBBELL SIDE RAISE
Sets: 4, Reps: 12-15, Rest: 90 sec.

3. FACE-PULL
Sets: 3, Reps: 12-15, Rest: 30 sec.

4. CURL
Sets: 3, Reps: 10-12, Rest: 60 sec.

5. LYING TRICEPS EXTENSION
Sets: 3, Reps: 10-12, Rest: 60 sec.

6A. DUMBBELL HAMMER CURL
Sets: 3, Reps: 10-12, Rest: 0 sec.

6B. DUMBBELL KICKBACK
Sets: 3, Reps: 10-12, Rest: 60 sec.

DOWNLOAD the June 2016 expanded and improved version of The 21-Day Shred, plus the SHRED SERIES programs.

Follow Men’s Fitness digital director, and program designer Mike Simone on Instagram, Facebook, and Twitter.

The 21-Day At-Home Shred: The Two-Circuit Workout for Weight Loss (Day 1)

https://youtube.com/watch?v=FdqdIDitqbQ%3Flist%3DPL4Nb8_AwrCc1x5W0rfpZG-8rm9Ct8qug4

Complete this circuit for three-five rounds. Rest 60 seconds between rounds.

1A. PUSH UP
Reps: to failure

1B. KETTLEBELL SWING
Reps: 20

1C. DUMBBELL SQUAT
Reps: 20

1D. V-UP
Reps: to failure

Complete this circuit for three-five rounds. Rest 60 seconds between rounds.

2A. PULL UP
Reps: to failure

2B. DUMBBELL OVERHEAD PRESS
Reps: 10-15

2C. DUMBBELL CURL
Reps: 10-15

2D. LYING DUMBBELL SKULL CRUSHER
Reps: 10-15

DOWNLOAD the June 2016 expanded and improved version of The 21-Day Shred, plus the SHRED SERIES programs.

Follow Men’s Fitness digital director, and program designer Mike Simone on Instagram, Facebook, and Twitter.

The 21-Day At-Home Shred: The Lower Body-Upper Body Weight Loss Circuit (Day 3)

Complete this ciruit for five rounds. Rest 60 seconds between rounds.

1A. DUMBBELL LUNGE
Reps: 10 per side

1B. PUSH UP
Reps: to failure

1C. PULL UP
Reps: to failure

1D. DUMBBELL OVERHEAD PRESS
Reps: 10

1E. DUMBBELL CURL
Reps: 10

1F. DUMBBELL KICKBACK
Reps: 10

2. SWISS BALL CIRCLE
Reps: 5 circles per side

DOWNLOAD the June 2016 expanded and improved version of The 21-Day Shred, plus the SHRED SERIES programs.

Follow Men’s Fitness digital director, and program designer Mike Simone on Instagram, Facebook, and Twitter.

The 21-Day At-Home Shred: The Four-Superset Weight Loss Workout (Day 5)

Complete three supersets. Rest 60 seconds between supersets.

1A. DUMBBELL FRONT SQUAT TO PRESS
Reps: 10

1B. DUMBBELL ROW
Reps: 10

Complete three supersets. Rest 60 seconds between supersets.

2A. DUMBBELL FLOOR PRESS
Reps: 15

2B. BAND FLYE
Reps: 15

Complete three sets of the triset. Rest 60 seconds between trisets.

3A. DUMBBELL SIDE LATERAL RAISE
Reps: 15

3B. BAND CURL
Reps: 15

3C. CLOSE-GRIP PUSH UP
Reps: 15

Complete three sets of the superset. Rest 60 seconds between supersets.

4A. DUMBBELL (or MEDICINE BALL) RUSSIAN TWIST
Reps: 10-12 per side

4B. PLANK
Reps: to failure

DOWNLOAD the June 2016 expanded and improved version of The 21-Day Shred, plus the SHRED SERIES programs.

Follow Men’s Fitness digital director, and program designer Mike Simone on Instagram, Facebook, and Twitter.

The 21-Day Transition: The Full Body Muscle Pump Workout (Day 5)

https://youtube.com/watch?v=Doh7koWvNvA%3Flist%3DPL4Nb8_AwrCc1x5W0rfpZG-8rm9Ct8qug4

1. TRAP-BAR DEADLIFT
Sets: 3, Reps: 8-10, Rest: 60 sec.

2. DUMBBELL ROMANIAN DEADLIFT
Sets: 3, Reps: 8-10, Rest 60 sec.

3. DUMBBELL BENCH PRESS
Sets: 3, Reps: 8-10, Rest: 60 sec.

4. DUMBBELL FLYE
Sets: 3, Reps: 8-10, Rest: 60 sec.

5. DUMBBELL OVERHEAD PRESS
Sets: 3, Reps: 8-10, Rest: 60 sec.

6. PLANK
Sets: 3, Reps: to failure, Rest: 60 sec.

DOWNLOAD the June 2016 expanded and improved version of The 21-Day Shred, plus the SHRED SERIES programs.

Follow Men’s Fitness digital director, and program designer Mike Simone on Instagram, Facebook, and Twitter.