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Emergency Shred: 2-Week Workout to Get Shredded

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Routine

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Chest & Arms

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
--
Reps
--
Rest
--
See the set-rep chart above. A thumbless grip—aka false grip or suicide grip—allows the weight to sit in your palm, aligning the load on top of your joints more comfortably. It is not advised when press- ing heavy weight.
Exercise 2 of 4

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
1
Reps
30-30-30
Rest
--
Perform as a triple dropset, lowering the weight, after every 30 reps.
Exercise 3 of 4

Bench Dip

Equipment
Bench
Sets
1
Reps
100
Rest
--
Exercise 4 of 4

Barbell Curl

Equipment
Sets
1
Reps
100
Rest
--
Curling an unloaded bar may look wimpy, but not when you’re doing 100 reps. If you have to, stop, rest for 20 seconds, then continue.
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