60-Day Shred Workout

60 Day Shred Workout 1

This mornings 25 MINUTE Tabata HIIT workout

1) 20 seconds of seal jacks as fast as you can.(seal jack is just arms clapping in front of you rather than overhead. 10 seconds rest, then repeat for 10 rounds.

2) sprinting in place, high knees, arms and legs as fast as they can go for 20 seconds. 10 seconds rest, repeat for 10 rounds.

3) On all fours do mountain climbers as fast as you can for 20 seconds. 10 seconds rest. 10 rounds total

4) Deadmill sprints (treadmill off) all out for 20 seconds, 40 seconds rest. 10 rounds

http://www.advancedmolecularlabs.com/

60 Day Shred Workout 2

Workout #2 (outdoor mass caloric burn)

Destroying LIMITS is a HILL of a good time!!!!!!! “LIMITS ARE FOR PEOPLE WHO HAVE THEM, EXCUSES ARE FOR PEOPLE WHO NEED THEM” **BE LIMITLESS-JD

Details:

Heart rate model: Polar FT7

Duration: 51 minutes not including 5 minute active cooldown

Calories burned: 1600+

Max heart rate: 197

Gap between competition behind you: INCREASED

Active Warmup: (not counted in time of workout)

-400 yard jog (4 lengths of football field)

-4×50 yard sprints at 75%

1st quarter

-On steepest hill you can find, about 30-40 yards in length do max sprint,

duration (6-9 seconds) slow jog down (20 seconds, this is your rest period)

do a total of 10 continuous reps. No rest other than slow jog down. 10 reps

equals 1 set.

-45 seconds break after each set of 10 reps. so 4×10=40 sets of hills!!!! 2nd Quarter

-16×100 yard sprints in sub 15 seconds, 30 seconds rest between each rep (no

jog back, stand tall breathe deep)

3rd Quarter

-50 yard Shuttle runs (sprint 25 yards, sprint back) This is one rep

-10 seconds rest, 10 reps

-30 yard shuttle runs, (sprint 15 yard, sprint back) This is one rep

-10 seconds between reps, 10 reps

4th quarter

-Sprint to top of hill, sprint down, sprint back to top, sprint down (This is one rep)

-25 seconds rest between reps, 10 reps

Active cool-down:

-Long slow walking lunge, focus on longest stride as possible to stretch the

glutes and hamstrings, 25 yards, then jog it out 25 yards. 4 reps

-Slow long side lunge or slide shuffle. Longest stride possible, going slow

stretch the groin area, glutes and hamstrings, 25 yards then jog it out 25 yards. 4 reps

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60 Day Shred Workout 3

1100 plus caloric burn

1)

-50 STANDING SQUATS

-25 PUSHUPS

-25 CRUNCHES (NO REST, 10 SETS) SO THAT IS 10 SETS OF EVERYTHING

2)

-15 CURLS WITH BANDS OR DUMBELLS

-15 LATERAL RAISES WITH BANDS OR DUMBELLS

-15 SHOULDER PRESSES WITH BANDS OR DUMBELLS (NO REST, 10 TOTAL SETS)

3)

-25 CHAIR OR BENCH DIPS

-25 STABILITY BALL LEG LIFTS

-25 LUNGES EACH LEG (NO REST, 10 sets of everything)

4) 

– Deadmill sprint 20 seconds

– 35 jumping jacks 

(10 sets)

For max results use thermo heat with this program 

http://www.advancedmolecularlabs.com/

60 Day Shred Workout 4

Tomorrow’s indoor HIIT workout, 3 parts

1) 15 deadmill sprints. 15 seconds at max intensity, 30 seconds rest

2) Step-mill level 15 for 1 minute, level 10 for 90 seconds, 8 rounds.

3) Jump rope, double spins for 20 seconds, single spin for 40 seconds, 10 rounds

http://www.advancedmolecularlabs.com/

60 Day Shred Workout 5

1) Stairmaster 5 minutes level 8, 5 minutes level 12, 3 minutes level 14, 4 minutes level 8

2) 

-10 barbell squats

– Walking lunges 40 feet down/back 

– Seated calf raise 15 reps 

(8 sets, zero rest)

3) 

– Leg press 20 reps (feet narrow)

– Calf raise on leg press 20 reps 

(6 sets, zero rest)

4)

– Deadmill sprint 15 seconds

– 10 leg curls 

(10 sets, zero rest)

http://www.advancedmolecularlabs.com/

60 Day Shred Workout 6

1) 

– Deadmill sprint 15 seconds 

– 35 standing squats (hands clasped overhead)

(10 sets)

2)

– 12 wide grip pulldowns

– 12 wide grip seated rows

– 12 toes to bars an crunches (hanging from chin-up bar)

(5 sets, no rest)

3)

– 12 single armed dumbbell rows each arm 

– 12 seated dumbbell lateral raises

– 15 dumbbell upright rows

(5 sets, no rest)

4)

– 14 dumbbell shoulder press

– 12 dumbbell front raises each arm (thumb up position)

– 20 dumbbell shrugs (2 second pause at top, every other rep)

(5 sets no rest)

5)

– single skip jump rope 60 seconds 

– 3 part ab medley (15 reps each part) 

(10 sets, no rest)

Game Changer 

http://www.advancedmolecularlabs.com/

60 Day Shred Workout 7

1) Step-mill interval

– 5 minute warm up level 7

– 45 seconds level 12

– 45 seconds level 8

– 45 seconds level 13

– 60 seconds level 8

– 45 seconds level 14

– 60 seconds level 7

– 45 seconds level 15

– 60 seconds level 9

– 45 seconds level 16

– 60 seconds level 10

– 4 minutes level 7

– 8 deadmill sprints (15 on, 45 rest)

– 20 leg lifts lying on back with hands behind head, stability ball between ankles

– 25 crunches feet resting on ball

(8 sets, zero rest)

60 Day Shred 8

60 day shred program 

By Joe Donnelly

1)

– Cable chest flies 15 reps

– 35 push-ups 

(5 sets no rest)

2) 

– Inclined dumbbell press 12 reps 

– Inclined dumbbell curls 18 reps 

(5 sets no rest)

3)

– Flat bench press 15 reps 

– Strait bar curl 12 reps

– Diamond grip push-ups 25

(5 sets no rest)

4)

– Rope curls 25 reps

– Clap push-ups 15 reps

(5 sets no test)

5)

10 deadmill sprints (15 on, 45 rest)

60 Day Shred Day 9

60 day shred program from Joe Donnelly

Complete each 100 reps in as few sets as possible with as short of rest periods as possible before moving to the next exercise.

1) 100 barbell squats with bodyweight on the bar for men, half for women.

2) 100 chinups or assisted chinups

3) 100 clap pushups or reg pushups/ 100 crunches. Switch to crunches between each set of pushups

4) 100 bodyweight lunges each leg

5) 100 bench dips or regular dips

6) 100 ab wheels

7) 100 rope curls

8) 100 standing squats

9) 100 burpeeps

Goodluck: Goal time is sub 75 minutes

60 Day Shred Day 10

60 day shred program from Joe Donnelly

1)

-5×12 chinups (assisted if needed)

2) Dropset

-Wide grip row Heavy 8 reps, immediate dropset 12 reps (45 seconds between dropsets)

(4 sets)

3) Tri set

-Palms facing you pulldown 8 reps, dropset 20 reps

-Seated row close grip 12, dropset 6 reps reps (slow)

-Strait arm pulldown 10 reps (3/3 tempo)

(4 sets)

4) superset 

-Heavy single arm dumbell row 15 reps each arm

-straight bar deadlift (heavy) 5 reps

(4 sets)

5) Finisher

-Standing t-bar row 10 reps (heavy)

-Wide grip lat pulldown 15 method

(4 sets)

8 deadmill sprints (20 seconds on, 40 seconds rest)

60 Day Shred Day 11

Indoor/outdoor HIIT

Indoor HIIT

1)

-25 jumping jacks

-25 standing squats

-25 high knees standing in place

(4 sets) no rest

2)

-45 seconds fast jump rope

-Drop to floor and do 25 crunches

-Rollover and do 20 pushups

(5 sets)

3)

-20 burpees

-40 feet walking lunge

-On all fours do 25 mountaim climbers

(4 sets)

4) 10 deadmill sprints max intensity (15 on, 45 rest)

Outdoor HIIT

1) 45 sets of bleacher runs or stairs, sprint up, jog down

2) 10×40 yard dashes, 20 seconds rest between each sprint

3) 20×20 yard sprints, 10 seconds between each sprint

4) 5×100 yard sprints, 45 seconds between each sprint

60 Day Shred Day 12

60 day Shred Program by Joe Donnelly

1)Active warmup/pre exhaust­­­

– 20 cable flies

– 25 push-ups

(5 sets)­­

2) Power superset

-Incline bench press 8 reps

-Flat dumbell press 8 reps

(5 sets)

3) Superset (tempo)

-Incline dumbbell press 5 reps (4/4 tempo)

-Flat bench chest flies 8 reps (3/3 tempo)

(5 sets)

4) Lower chest hammer press 10 reps

(4 sets)

5) Finisher tri set

-Low to high cable fly 12 reps 3/3 tempo

-Drop to floor and do diamond grip pushups 25 reps

-Wide grip pushups til failure

(4 sets)

10 deadmill sprints (15 seconds on, 45 seconds rest)

60 Day Shred Day 13

60 day shred program by Joe Donnelly

Complete each 100 reps in as few sets as possible with as short of rest periods as possible before moving to the next exercise.

1) 100 barbell squats with bodyweight on the bar for men, half for women.

2) 100 chinups or assisted chinups

3) 100 clap pushups or reg pushups/ 100 crunches. Switch to crunches between each set of pushups

4) 100 bodyweight lunges each leg

5) 100 bench dips or regular dips

6) 100 ab wheels

7) 100 rope curls

8) 100 standing squats

9) 100 burpeeps

Goodluck: Goal time is sub 75 minutes

60 Day Shred Day 14

1) Stepmill

– 5 minute warmup at level 7

– 1 minute at level 12 skipping a step

– 1 minute at level 9, every step

– 1 minute at level 14 skipping a step 

– 1 minute level 10, every step 

– 2 mins level 15 skipping a step

– 2 mins level 10, every step

– 5 mins level 7 cool down

2)

10 deadmill sprints (15 seconds max interval, 45 seconds rest)

Workout #15 of the 60 day shred program

1) 10 minute stairmaster warmup level 10

2)

– 15 wide grip chin-ups

– 12 dumbbell shoulder presses

(5 sets)

3)

– 12 wide grip cable rows

– 12 seated dumbbell lateral raises

– 12 seated front raises with dumbbells

(5 sets)

4)

– Heavy deadlift 5 reps

– Heavy barbell shrugs 10 reps

(5 sets)

5)

– Rear delt machine flies 12 reps 

– Heavy single armed dumbbell rows 12 each arm

(5 sets)

6)

– 10 deadmill sprints!!!

Workout #16 of 60 day shred program by Joe Donnelly

1) Stepmill 10 mins level 10

2) 5×20 leg extensions

3) Barbell squats (60 seconds btwn sets) increase weight as reps decrease 

– 1 set by 25 reps

– 1 set by 20 reps

– 1 set by 15 reps

– 1 set by 12 reps

– 1 set by 10 reps

– 1 set by 8 reps 

– 1 set by 6 reps/ dropset of 12 reps

– 1 set 4 reps/ dropset of 12 reps 

– 1 set 10 reps/ dropset to complete physical failure

4)

– 10 deadmill sprints Max intensity

Workout #17 of the 60 day shred program by Joe Donnelly

Powered by THERMOHEAT and AML

BICEP/TRICEP superset 

1) Back to back: no rest

– Preacher curl machine 15 reps 

– Tricep machine extension 15 reps

(4 sets)

2) Back to back: no rest

– Dumbell curl using arm blaster 12 reps each arm

– Skull crushers 12 reps 

(4 sets)

3) Back to back: no rest

– Hammer curls using arm blaster 10 reps each arm 

– Overhead tricep press 10 reps 

(4 sets)

4) Back to back: no rest

– Heavy rope curls, rotate wrists at top to contract 12 reps

– Overhead rope tricep extension 15 reps 

(4 sets)

5) Back to back: no rest

– double front Bicep cable curl 15 reps

– single armed rope kickback 12 reps 

(4 sets)

6)

– 8 deadmill sprints 

Workout #18 of the 60 day shred program by Joe Donnelly

SPRING IS HERE. Get your ass outside on a local football field and WORK!!!

1)

– 10 x 40 yard sprints, slow jog back to start as your active rest period (30 seconds)

2)

– 10 x 60 yard sprints, slow jog back to start as your active recovery (45 seconds)

3)

– 10 x 100 yard sprints (45 seconds rest between sprints, no jog during recovery period)

4) 

– lunge 25 yards, jog 25, lunge 25, jog 25. This is one set

(10 sets)

Gallon of water, 2 ThermoHeat and a set of big girl panties for this workout!!

Goodluck-JD

Workout #19 of the 60 day shred program by Joe Donnelly

2 ThermoHeat, your big boy panties, a deep breath, let’s roll!!!

1) 20 regular or assisted chin-ups (60 seconds between sets)

(5 sets)

2) Wide grip cable row 12 reps, 45 seconds between sets 

(5 sets)

3) Heavy deadlift (85 seconds between sets)

– 2 sets of 8 reps 

– 5 sets of 5 reps

4)

– Heavy single armed hammer strength row 12 reps each arm

(4 sets) final set do a dropset until failure 

5)

– Palms facing you pulldown heavy 8 reps, immediate dropset 12 reps 

(5 sets)

6)

– Heavy dumbell pullover 8 reps

– Superset heavy single armed dumbell row 10 reps 

(4 sets)

7)

– 7 sets of 12 reps wide grip lay pulldown (60 seconds between sets)

Goodluck-JD

Workout #20 of the 60 day shred program by Joe Donnelly

1)

– 15 hi to low cable flies

– 25 push-ups 

(5 sets no rest)

2) Hammer strength chest press

– Heavy 10 reps 

– 15 clap push-ups between each set

(5 sets no rest)

3)

– Inclined bench dumbell press 10 reps

– superset inclined bench flies 10 reps

(5 sets no rest)

4)

– Low to hi cable flies 15 reps

– Superset diamond grip push-ups until failure (go to knees at failure and keep going)

(5 sets no rest)

5)

– 10 deadmill sprints (15 seconds on, 45 off)

Workout #21 of 60 day shred program 

BTS from FitnessRx for men shoot with Joe Donnelly at Metroflex Long Beach

1) 5 mins level 10 warmup on stairmaster or 800 meter jog

2) 10×50 yard sprints 95% max speed (30 seconds rest between sprints)

3) 10×75 yard sprints (40 seconds rest between sprints)

4) 20×25 yard sprints (rapid fire, 10 seconds rest between sprints)

Workout #22 of the 60 day shred program 

FUNDamental leg training 

This leg workout maximizes glute, ham and quad development incorporating the fundamental and foundational movements one should use as a staple in their lower body training…

1) Leg extensions 5×20 active warmup 

2) Barbell squat athletic stance 

– 2×12

– 6×8 

(75 seconds rest between each set)

3) Heavy bench or box stepups 

– 2×15 each leg

– 2×12 each leg

– 2×10 each leg 

(60 seconds rest between each full set)

4) Heavy straight leg deadlifts 

– 2×10

– 2×8

– 2×6

(60 seconds rest between sets)

5)

– 8 reps of deadmill sprints 

Workout 23 of the 60 day shred program by JoeJoe Donnelly

Powered by ThermoHeat, the worlds most technology advanced thermogenic

http://www.advancedmolecularlabs.com/

1) 10×40 yard sprints (25 seconds rest between sprints)

2) 10×60 yard sprints (35 seconds rest between sprints)

3) 8×80 yard sprints (45 seconds rest between sprints)

4) 10×100 yard sprints (55 seconds rest between sprints)

5) 20×25 yard sprints (25 seconds rest between sprints)

Workout #24 of the 60 day shred program by Joe Donnelly

24×110 yd sprints, for time. Puke n rally!!!!!

Sprint time is 15 seconds.

Rest time is 40 seconds, clock starts as soon as you cross the line each time!!!

Workout #25 of the 60 day shred program by Joe Donnelly

1) Stairmaster 12 mins level 12

2) Machine lateral raises 15 reps

(5 sets, 45 seconds between sets)

3) Hammer strength shoulder press 12 reps 

(5 sets, 45 seconds between sets)

4) 3-part superset 

– Seated dumbell lateral raise 15 reps

– Chest on incline bench rear delt dumbell flies 15 reps

– Chest on incline bench straight bar front raise 12 reps 

(5 sets, 45 seconds between sets)

5) 

– Straight bar heavy shrug 8 reps 

– Dumbell shrugs until failure 

(5 sets, 45 seconds between sets)

6) 10 deadmill sprints 

Workout #26 by Joe Donnelly

Saturday full body BLAST

1)

– Inclined Dumbell alternating press 10 reps

– Superset inclined chest flies 10 reps

– Superset Dumbell hammer curls 10 reps each arm

(4 sets) 60 seconds rest after completing all 3 exercises

2) 

– Wide grip lat pulldown 12 reps

– Superset flat bench Dumbell press 10 reps 

– Rope curls 15 reps 

(4 sets) 60 seconds rest after completing all 3 exercises

3)

– Wide grip seated cable row 12 reps

– Heavy tricep push down 12 reps 

– Bench dips until failure 

(4 sets) 60 seconds rest after completing all 3 exercises

4)

– Seated dumbell shoulder press 12 reps

– Seated dumbell lateral raise 12 reps

– Dumbell rear delt fly 

(4 sets) 60 seconds rest after completing all 3 exercises

5)

– Barbell squats 10 reps

– Walking lunges 50 feet down and back

– Seated calf raise 15 reps 

(5 sets) 60 seconds rest after completing all 3 exercises

Workout #27

At home, on the go mass caloric burn by Joe Donnelly

The following is all one set, no rest 

-Deadmill sprint max intensity 20 seconds 

-25 medicine ball push-ups 

-25 regular push-ups

-25 leg lifts with stability ball between ankles

-25 crunches arms folded accross chest

(20 sets)

Workout #28 of the 60 day shred program by Joe Donnelly

1) Cables flies 15 reps, superset push-ups 20 reps (5 sets no rest) of each 

2) Heavy inclined dumbbell press 7 reps, superset flat bench dumbell press 12 reps (no rest 4 sets) of each

3) Hammer strength chest press 8 reps, superset 15 clap push-ups (3 sets of each)

4) Dips til failure, superset diamond grip push-ups til failure (go until you puke or the time is up)

5) 10 sets of deadmill sprints. 15 second sprint, 45 rest

Goodluck guys -JD

Workout #29 of the 60 day shred program by Joe Donnelly

1) Stepmill: 5 mins level 6, 10 mins level 12

2) Leg extensions 5×20 (45 seconds between sets)

3) Barbell squats

– 2×10

– 4×6 (pause squats, 4 count at bottom)

3) 

– Leg press 20 reps

– Calf raise on leg press 20 reps

(5 sets)

4)

– Heavy box stepups 10 reps each leg

– Heavy straight leg deadlifts 6 reps 

(5 sets)

5) 

– Heavy seated calf raise 12 reps

– Heavy leg curl 8 reps

– Standing calf raise 20 reps 

Workout #30 of the 60 day shred program by Joe Donnelly

1) Stepmill 4 minutes level

6, 10 minutes level 12

2) Usinh the Arm blaster, alternating dumbell curls 14 reps each arm

(5 sets, 60 seconds between sets)

3) Using the arm blaster, ez bar curls with wide grip 12 reps, drop arm blaster, move to inside grip and do cheat reps until failure 

(4 sets, 60 seconds between sets)

4) Heavy hammer curls 8 reps each arm, superset concentration curls 12 reps each arm 

(5 sets)

5) Rope curls 17 reps, superset tricep push downs 15 reps

(4 sets)

6) Close grip bench press 8 reps heavy 

(5 sets)

7) Skull crushers 10 reps, superset bench dips with weight on lap until failure

(5 sets)

8) 10 deadmill sprints, 15 seconds on, 45 seconds rest. MAX INTENSITY

Workout #31 of the 60 day shred program 

No I don’t want to do this $hit. I don’t need to be here. No one else is….

That’s right, no one else. Stop worrying about what others do. They do not matter. When you compare yourself to others you give yourself a false sense of security because why, you outworked people of inferior mental strength? Inferior work ethic. F that. That’s a losers mentality. Challenge yourself to improve everyday. Force yourself to put in the work when the mind and body say no. You cannot compare yourself to the competition. What happens when you sit atop the mountain and there is no competition but the masses below? The answer is you will become lazy, you will get your @ss knocked off and deservedly so…Your competition is the man you were yesterday. If you can best him everyday then success is guaranteed…

REDEFINE YOUR LIMITS

www.JoeDonnellyfitness.com

Track workout 

1) Sprint 50 meters, then jog the remaining 50 meters. 25 seconds rest (10 reps)

2) Sprint 75 meters, jog remaining 25, 35 seconds rest (10 reps)

3) Sprint 100 meters, 45 seconds rest (10 reps)

Goodluck-JD

Workout #32 of the 60 day shred program by Joe Donnelly

JD (ADVANCED)

1) Active warmup/pre exhaust­­­

– 15 cable flies hi to low position

– 20 pushups

(4 sets)­­

2) 60 seconds between sets

-Incline Bench press: Pick a heavy enough weight you can barely get 10 reps. Do 10 reps, Rack the weight or rest for a 10 count, then do 4 more reps. Another 10 count rest, do 2 more reps.

(4 sets)

3) 60 seconds between sets

-Flat bench press: Pick a heavy enough weight you can barely get 10 reps. Do 10 reps, Rack the weight or rest for a 10 count, then do 4 more reps. Another 10 count rest, do 2 more reps.

(4 sets)

4) Superset

– Hamer strength upper chest press: Pick a heavy enough weight you can barely get 10 reps. Do 10 reps, Rack the weight or rest for a 10 count, then do 4 more reps. Another 10 count rest, do 2 more reps.

-Clap pushups 20 reps, followed by 25 knee pushups

(4 sets)

5)

– Chest dips: leaning forward until failure

-Drop to floor and do diamond grip pushups 25 reps

(4 sets)

10 deadmill sprints (15 seconds on, 45 seconds rest)

Abs: 5 sets of 3 part ab medley, 5 sets of reverse crunches with ankle straps to low pulley

Workout #33 of the 60 day shred program by Joe Donnelly

You are asking for a really good ab workout??? .

No sweat!!!

1) 40×40 yard sprints, 30 seconds between each sprint. 

Workout #34 of the 60 day shred program 

1500 Rep Workout

Complete each 150 reps in as few sets as possible in as little time as possible..

1) 150 bodyweight squats

2) 150 pushups (use knees if needed)

3) 150 ab wheels

4) 150 lateral raises with bands or light dumbells

5) 150 assisted chinups

6) 150 low box jumps, think speed

7) 150 regular dips or bench dips

8) 150 plate curls, use a 10, 25, 35 or 45 pound plate with both hands

9) 150 lunges, 75 each leg

10) 150 burpees

Goodluck-Joe Donnelly

Workout #35 of the 60 day shred program by AML

1) Active warmup 

– Preachur curl machine 15 reps

– Tricep extension machine 15 reps

(5 sets)

2) Superset

– Close grip bench press: 10 reps

– EZ bar curl: 10 reps (vary grip wide to narrow)

(5 sets)

3) Super set

– Dumbell curls using offset grip 15 reps each arm

– Overhead dumbell press 8 reps

(4 sets)

4) Super set

-Heavy hammer curls: Pick a heavy enough weight you can barely get 10 reps. Do 10 reps, Rack the weight or rest for a 10 count, then do 4 more reps. Another 10 count rest, do 2 more reps.

-Concentration curls 10 reps-failure

(4 sets)

5) Finisher

-Rope curls 10 reps full range motion, then 15 reps of 3/4 curl from top down, focusing on peak contraction with wrist supination at top

-Tricep power pressdown: Pick a heavy enough weight you can barely get 15 reps. Do 15 reps, Rack the weight or rest for a 10 count, then do 6 more reps. Another 10 count rest, do 3 more reps.

-Single armed rope kickback 12 reps (3/3 tempo)

(4 sets)

6)

-Barbell squats 6×8

15 mins stairmaster level 12

Abs: 4×25 ab wheels, 4×25 decline bench situps, 4×25 leg lifts with stability ball between ankles, 4×12 rope crunches

Goodluck- Joe Donnelly

Workout #36 of the AML 60 day shred program by Joe Donnelly

1) Superset-active warmup 

– Lateral raise delt machine 15 reps

– Rear delt fly machine 15 reps, Do not let elbow come past shoulder

(5 sets)

2) Hammer strength shoulder press: Pick a heavy enough weight you can barely get 15 reps. Do 15 reps, Rack the weight or rest for a 10 count, then do 6 more reps. Another 10 count rest, do 3 more reps.

(4 sets) 60 seconds between full sets 

3) Tri set

-Chest on incline bench rear delt flies 15 reps

-Prone position strait bar front raise 12 reps

-Seated dumbell lateral raise 12 reps (heavy)

(4 sets)

60 seconds between full sets 

4) Standing reverse grip barbell overhead press: Pick a heavy enough weight you can barely get 10 reps. Do 10 reps, Rack the weight or rest for a 10 count, then do 4 more reps. Another 10 count rest, do 2 more reps.

(4 sets) 60 seconds between full sets 

5) Wide grip strait bar shrug 8 reps, superset shoulder grip shrug 8 reps

(5 sets)

60 seconds between full sets 

6) 10 deadmill sprints (20 seconds on, 40 seconds rest)

7) Abs: 5 sets of 3 part ab medley 

Goodluck guys -JD

Saturday morning shred workout #37

1)

-Sprint 50 yards

-20 clap push-ups

-Sprint 50 yards (back to start)

*This is one set (10 sets)

2) 

-25 yard sprint, touch line, sprint back

-Drop to ground on your back feet up in the air, do 30 toe touches (abdominal work)

*This is one set (10 sets)

3)

-Lunge 50 yards

-Jog 50 yards

*This is one set (10 sets)

Goodluck guys and gals. Keep pushing your limits-Joe Donnelly

Workout #38 of the AML 60 day shred program by Joe Donnelly

*60 seconds rest between straight sets.

1) 15 minute warmup stairmaster level 10

2) 5×15 leg extensions 

3) 8×8 barbell squats 

4) 5×10 heavy bench stepups (each leg)

5) 5×8 Heavy straight leg deadlifts, 5×15 seated calf raise 

6) 5×10 leg curls, 5×15 standing calf raise 

7) 8 deadmill sprints

Goodluck- JD

Workout #39 of the AML 60 day shred program by Joe Donnelly

Part 1: You will need to find a hill about 45 degree in incline, measure off a distance of 40 yards. Sprint to the top as hard as you can driving arms and legs. Walk down to startcounting a 45 second recovery, then repeat for 15 reps. (A treadmill at incline is not the same and is not a substitute)

Part 2: Measure off a distance of 40 yards and 80 yards. Sprint the first 40 yards, then stride out and coast the remaining 40 to the 80 yard mark. 45 seconds rest. Repeat for 15 reps.

Workout #40 of the AML 60 day shred program by Joe Donnelly

1) 

– Close grip bench press 10 reps 

– Straight bad curl 10 reps

– Drop to floor and do 25 crunches 

(No rest, 5 sets)

2)

– Heavy dumbell hammer curls 8 reps 

– Overhead dumbell tricep press 10 reps 

– Decline bench sit-ups 25 reps 

(No rest, 5 sets)

3) 

– Tricep push down 12 reps, immediate dropset 12 more reps 

– Rope curl 12 reps, immediate dropset 12 more reps 

(No rest, 5 sets)

4) 

– Deadmill sprints 12 reps, 15 seconds Max intensity, 45 seconds rest

SPRINT/HIIT Workout #41 of the AML 60 day shred program by Joe Donnelly

*This workout is to be done on a local football field. If you cannot find one set a cone or marker at 15 yards and one at 30 yards..

First quarter: Sprint to the first cone and back, then sprint to the second cone and back. Drop to the ground lying on your back, hands behind your head and do 15 leg lifts. Jump up and repeat with no rest. (5 sets)

2 minutes rest

Second quarter: Sprint to the first cone and back, then sprint to the second cone and back. Drop to the ground lying on your back, fold arms across chest and do 20 crunches. Jump up and repeat, no rest.(5 sets)

2 minutes rest

Third quarter: Sprint to the first cone and back, then sprint to the second cone and back. Drop to the ground lying on your back, hands behind the head, legs straight, feet 6 inches off the ground, do 30 flutter kicks, jump up and repeat. No rest, 5 sets

2 minutes rest

Fourth quarter: Sprint to the first cone and back, then sprint to the second cone and back. 20 jumping jacks, repeat, no rest. (5 sets)

*Overtime: 10×75 yard sprints, 30 seconds rest between each sprint.

Goodluck, no surrender, no quit, REDEFINE YOUR LIMITS

Workout #42 of the AML 60 day shred program by Joe Donnelly

MASS IT UP BACK WORKOUT

1) 5×15 chin-ups

2) 7×5 heavy dead lift

3) 5×8 heavy barbell bent over rows

4) Weighted wide grip chin-ups for 6-8 reps, drop weight and go until failure. 90 seconds rest, (4 sets)

5) Heavy dumbbell pullovers 8 reps, superset heavy single armed dumbbell row 8 reps (4 sets)

REDEFINE YOUR LIMITS 

http://www.advancedmolecularlabs.com/

Workout #43 of the AML 60 day shred program by Joe Donnelly

1) Superset

– Straight bar curl 15 reps

– Close grip bench press 10 reps

(5 sets)

2) Superset

– Heavy dumbbell hammer curl 8 reps

– Overhead dumbbell press 10 reps

(5 sets)

3) Superset

– Inside grip preacher curl 10 reps

– Weighted dips 15 reps 

(5 sets)

4) Superset

– Rope curl 10 reps, dropset until failure 

– Tricep pushdown 10 reps, dropset until failure 

(4 sets)

Goodluck guys and gals-JD

Workout #44 of the AML 60 day shred program by Joe Donnelly

30 minute max shred workout for men and women…

1)

– Sprint 50 yards

– 30 push-ups or 15 clap push-ups 

*This is one set. No rest, 8 sets

2)

– Sprint 75 yards

– Lying on ground, hands behind head, 20 leg lifts

*This is one set. No rest, 8 sets

3)

– Sprint 20 yards, touch line, sprint back

– 30 standing squats 

*This is one set. No rest, 8 sets

REDEFINE YOUR LIMITS 

www.AdvancedMolecularLabs.com

Workout #45 of the AML 60 day shred program by Joe Donnelly

One of my old school personal favorite not for the weak hearted training exercises. 

I call this drive and release. Get a 7000 pound truck (or a prowler sled ladies) on level ground and using nothing but max intensity leg drive push the truck for 12 seconds all out, then release and sprint past the truck for a distance of 40 yards. Turn around. Stop the truck which I’d now rolling at you. 40 second breather and repeat for 15-20 sets. Best HIIT cardio and mental strength training there is. 

 Goodluck- don’t get run over!!

Workout #46 of the AML 60 day shred program by Joe Donnelly

1) 3 way cable warm up. Front raise 12 reps, lateral raise 12 reps, double cable shoulder press 12 reps (4 sets)

2) Seated lateral raise 12 reps, focus on slow tempo, superset strait bar front raise 10 reps (4 sets)

3) Seated dumbell press heavy 6 reps, dropset 15 reps (60 seconds rest, 5 sets)

4) Single armed side lateral raise using strait bar 10 reps-failure (4 sets each arm) no rest, superset upright rows 15 reps

5) Bentover cable rear delt flies 12 reps, superset single armed bent cable fly leading with the pinky out(3 sets)

6) Straight bar shrug Heavy 8 reps, 2 second pause at top, superset dumbell shrugs 20 reps (no rest 8 total sets)

7) 10×10 deadmill sprints

Abs: 5 sets of 3 part ab medley

Workout #47 of the AML 60 day shred program by Joe Donnelly

1: Active warmup: chinups 12 reps, superset dips 25 reps (4 sets)

2: Close grip bench press heavy 8 reps, superset strait bar curls 10 reps (5 sets)

3: Incline bench dumbell curls 8 reps (4/4 tempo) superset heavy tricep pushdowns 12 reps, superset ez bar curls 6 reg speed, 6 slow, superset bench dips 30 reps (4 sets)

4: Overhead rope extension 12 reps, superset rope curls 12 reps, superset rope pushdown 15 reps, superset rope curls 21 method (4 sets)

5: Single armed rope kick back 15 reps-failure, superset reverse curls thumb over grip 6 reps (4/4 tempo) (5 sets)

Workout #48 of the AML 60 day shred program by Joe Donnelly

Rest days are very important. Today is my rest day. My rest day starts after my workout 

1) 10 mins level 10 Stepmill warmup

2) 10×10 barbell squat with 50% of max (60 seconds rest between sets)

3) 10×10 chin-ups or assisted chin-ups, between each set drop to floor and do either 25 push ups or 15 clap push-ups. So that will be 10 sets of that too.

4) 10×10 straight bar curl, superset 10×10 skull crushers with same weight 

5) 10×12 dumbbell lateral raise, superset 10×12 rear delt flies (no rest)

6) 10 deadmill sprints at max intensity for 15 seconds, 45 seconds rest.

http://www.advancedmolecularlabs.com/

REDEFINE YOUR LIMITS www.JoeDonnellyfitness.com

Workout #49 of the AML 60 day shred program by Joe Donnelly

It wasn’t the personal best I had hoped for last night. I made it through 33×80 yard sprints with 30 seconds rest between. I totally pulled a Lebron at the end. However a step in the right direction as in go for my pr of 32×110’s on Friday.

The distance between insanity and genius is measured only by success….

REDEFINE YOUR LIMITS

http://www.advancedmolecularlabs.com/

Workout #50 of the AML 60 day shred program by Joe Donnelly

35 minute chest and abs HIIT workout 

*No rest at all. The ab work is your active rest period between lifts.

1) 5 sets of 15 reps cable chest flies, in between each set drop to the floor and do 25 crunches

2) 4 sets 12 reps of Incline dumbbell bench press, in between each set drop to the floor and do 15 leg lifts lying in your back.

3) 4 sets 10 reps of flat bench dumbbell press, in between each set do 20 v-ups.

4) 5 sets 15 reps of low to hi cable flies, in between each set drop to the floor and do 15 double clap push-ups.

5) 3 sets of assisted dips until failure.

Goodluck-JD

Workout #51 of the AML 60 day shred program by Joe Donnelly

Getting my NYC pump on at the 19th st gym..

1) 10 deadmill sprints (15/45)

2) Straight bar curl 10 reps superset skull crusher 10 reps (no rest, 5 sets)

3) Heavy hammer curls 8 reps superset overhead dumbell tricep press 8 reps (no rest 5 sets)

4) Rope curls 15 method superset tricep push downs 15 method (no rest, 5 sets)

5) Pullups until failure superset dips until failure (no rest, 5 sets)

6) abs: 5 sets of reverse crunches hanging from chin-up bar 15 reps, superset with 5 sets of decline bench sit-ups 25 reps (no rest)

REDEFINE YOUR LIMITS

Workout #52 of the AML 60 day shred program by Joe Donnelly

1) 10×10 barbell squat

2) incline bench press 6×10, superset 20 clap push-ups 

3) Straight bar curl 6×10, superset dips until failure 

4) 6 sets of pull-ups until failure, superset push-ups until failure 

5) 10 deadmill sprints 

Goodluck-JD

Workout #53 of the AML 60 day shred program by Joe Donnelly

Tomorrow’s 1500 rep workout from 

Complete each 150 reps in as few sets as possible as fast as possible

Goal time (79 minutes)

1) 150 pushups

2) 150 standing squats

3) 150 dips

4) 150 rope curls (rope attached to low pulley)

5) 150 reps on bench press

6) 150 assisted chinups

7) 150 barbell squats using your bodyweight (I weigh 245, so thats the weight I used)

8) 150 ab wheels

9) 150 lunges (75 each leg)

10) 150 seated calf raises

Workout #54 of the AML 60 day shred program by Joe Donnelly

“Back” smack the haters!!

1) 4×20 wide grip chin-ups 

2) 5×5 heavy deadlifts 

3) 4×10 heavy barbell bent rows

4) 5×8 super heavy standing t-bar rows

5) 5×10 super heavy single armed dumbell rows, superset heavy, deep stretch dumbell pullovers 5×8

6) 5×12 behind the neck chin-ups 

Goodluck-JD

Workout #55 of the AML 60 day shred program by Joe Donnelly

Yeah it’s hot. Captain freaking obvious reporting in  #CFO

So what would JD do? #WWJDD

 10×40 yard sprints (slow jog back to start as rest)

 10×70 yard sprints (slow jog back to start as rest)

 10×100 yard sprints (slow jog back to start as rest)

 4×200 yard gassers. 2 minutes rest between each gasser. Sprint 100, touch line and sprint back. That’s a gasser.

 Puke

 Have heat stroke

 Regret doing this dumb shit

 Hate yourself even more

REDEFINE YOUR LIMITS

Workout #56 of the AML 60 day shred program by Joe Donnelly

Shoulder/boulder and abs

Active warmup: Stepmill 10 minutes level 10

1) Seated lateral raise machine 15 reps (5 sets)

2) Super set

-Seated arnold shoulder press 8 reps

-Single armed underhand front raise 10 reps each arm

(5 sets)

3) Tri set

-Bentover rear delt cable flies 15 reps

-Seated dumbell press heavy 12 reps

-strait bar front raise 12 reps

(4 sets)

4) Superset

-Bentover cable rear delt flies with a crossover grip 15 reps

-Drop the cables and pick up a 10 pound plate in each hand and do bentover rear delt flies til failure

(4 sets)

5) -Rope face pulls 12 reps

-Single armed side lateral raise with cable heavy 12 reps

(4 sets)

6) Shrug nation

-Wide grip shrugs with pause at top 8 reps

-Shoulder grip shrugs with pause at top 8 reps

-45 pound plate in each hand shrugs 50 reps for speed

(5 sets)

Abs: 5 sets of 3 part ab medley

Workout 57 of the 60 day shred program by Joe Donnelly

My fear of failure, my desire to succeed, overcomes the fatigue that is the poison to my dreams….

1) 10 hill sprints at max intensity. Find a hill 45 degrees in angle, mark off about 70 yards. Sprint up at max intensity. Slow jog down. Repeat

2) 10×40 yard sprints, 25 seconds rest between sprints 

3) 10×80 yard sprints, 40 seconds rest between sprints

4) lunge/jog: Lunge 50 yards, jog 50 yards. This is one set, continue for 20 strait sets

Goodluck-JD

Workout #58 of the 60 day shred program by Joe Donnelly

1) Active warmup/pre exhaust­­­

– 15 cable flies hi to low position

– 15 cable flies low to high position

(4 sets)­­

2) 60 seconds between sets

-Incline Bench press: Sets of 15/12/10/8/6/4/4/2 immediate dropset of 8 reps

3) Superset

-Flat bench press Dumbell press 10 reps

-Flat bench chest flies 8 reps (3/3 tempo)

(4 sets)

4) Superset

– Hamer strength alternating upper chest press: Heavy 10 reps, alternating each arm

-Clap pushups 20 reps

(4 sets)

5)

– Chest dips: leaning forward until failure

-Drop to floor and do diamond grip pushups 25 reps

-Wide grip pushups til failure

(2 sets)

10 deadmill sprints (15 seconds on, 45 seconds rest)

Abs: 5 sets of 3 part ab medley, 5 sets of reverse crunches with ankle straps to low pulley

Workout #59 of the AML 60 day shred program by Joe Donnelly

1) 10 x 40 yard sprints at 80%. Slow jog back to start as your rest period.

2) 

– 25 push-ups

– Sprint 50 meters

– 25 leg lifts (lying on back, hands behind head)

– lunge 50 meters

*This is one rep, 10 reps 

3)

-50 standing squats 

– Sprint 25

– Lunge 50

– Sprint 25

*This is one rep, 10 reps

Good luck-JD

Workout #60 of the AML 60 day shred program by Joe Donnelly

1)

– Hi to low cable flies 15 reps

– Standing double front Bicep curl with high cables 12 reps

(4 sets)

2) 

– Inclined bench Dumbbell press 10 reps

– Inclined bench double Bicep curls 18 reps 

(4 sets)

3)

– Flat bench Dumbbell press 8 reps

– Heavy seated hammer curls 8 reps

(4 sets)

4) 

– Hammer strength chest press 15 reps

– Clap push-ups 15 reps

(4 sets)

5) 

– Rope curls heavy 8 reps with immediate dropset of 8 reps 

– Chest dips until failure (lean forward)

(4 sets)