How To Get Shredded In 16 Weeks | Meal Prep Guide | Cooking Included | Full Week Of Workouts

How To Get Shredded In 16 Weeks | Meal Prep Guide | Cooking Included | Full Week Of Workouts

In this video, I show you how to get shredded in 16 weeks. I show you how to cook everything… meal by meal. This guide takes all the guess work out of meal prepping and will help you to reach your goals much faster. Here are the workouts for this week.

Monday’s Workout (The Kobe Bryant Bench Press Challenge!!!)
1) 24 Sets x 8 Reps @ 2 Minutes Rest (Load up your body weight on Barbell or as close to it as you can and do 24 sets x 8 reps and only rest 2 minutes!!!) Try to keep the weight the same the entire 24 sets unless you absolutely have to lower it.
2) 100 Total Reps Smith Machine Calf Raise

Tuesday’s Workout (Back – Traps – Biceps – Abs)
1) Underhand Barbell Row 4 sets x 8-10 reps & 4th Set is a drop set x 8-10 reps. Rest 2 minutes after every set
2) Chest Assisted T-Bar Row 4 sets x 8-10 reps & 4th Set is a Drop set x 8-10 reps Rest 2 minutes after every set
3) Neutral Grip Lat Pulldown 3 sets x 8-10 reps (Go as heavy as possible. Rest 2 minutes after every set)
4) Underhand Lat Pulldown 3 sets x 8-10 reps & 3rd set x 20 straight reps!!! (Hold each rep at the bottom for 1 second while squeezing your lats . Rest 2 minutes after every set)
5) Dumbbell Shrugs 6 sets x 10 reps & (5th & 6th sets are drop sets x 10-15 reps. Rest 2 minutes after every set)
6) Dumbbell Preacher Curls 4 sets x 8-10 reps (Go heavy as you can. Rest 1-2 minutes)
7) Hanging Leg Raises 30 Total Reps!!!

Wednesday’s Workout – Legs & Cardio
1) Safety Bar OR Barbell OR Hack Squats 4 sets x 6-8 reps (Work up to a heavy 6 rep max set. Rest 2-3 minutes)
2) Wide & High Leg Press 4 sets x 15,12,10,7+7+7 reps (Add weight after every set & 4th set is a Double Drop Set x 7 reps. Rest 2 minutes after every set)
3) Dumbbell Sumo Deadlifts 4 sets x 10 reps
4) Floor DB Leg Curls 4 sets x 10 reps (Good quality reps. Rest 1-2 minutes after every set)
5) Smith Machine Dead Stop Explosive Calf Raises 5 sets x 10-15 reps. (Pause start the bottom for 1 second and then explode up and then squeeze your calves at the top for 1 second. Rest 1-2 minutes after every set)

Thursday’s Workout SHOULDERS
1) Barbell Shoulder Press 8 sets x 10,8,6,4,6,8,10,12 reps. Rest 2 minutes)
2) Standing Plate Front Raise 5 sets x 8-10 reps & 3rd, 4th & 5th sets are drop sets x 8-10 reps. Rest 1-2 minutes)
3) Standing DB Side Raises 4 sets x 20 reps!!! (Go as heavy as you can for each set. It’s okay if you have to take a few seconds of rest between reps to reach 20. Rest 1-2 minutes)
4) Bent Over DB Rear Delt Flys 5 sets x 10-12 reps & 4th & 5th sets are drop set x 10-12 reps. Rest 1-2 minutes)
5) Single Arm Smith Machine Upright Right 2-3 sets x 12-15 reps. Rest 1-2 minutes

Friday’s Workout Lats & Arms
1) Smith Machine Rows 4 sets x 15,12,10,8+10 reps (4th set is a drop set)
2) Neutral Grip Lat Pulldown 3 sets x 8-10 reps & 3rd set is a drop set x 12-15 strict reps
3a) Underhand Lat Pulldown 3 sets x 6-8 reps
***SUPER-SET***
3b) Straight Arm Cable Pushdown 3 sets x 8-10 reps
4a) Barbell Drag Curls 4 sets x 6-8 reps
***SUPER-SET***
4b) DB Hammer Curls 4 sets x 12-15 reps
5a) DB Overhead Extensions 4 sets x 6-8 reps
***SUPER-SET***
5b) DB Kickbacks 4 sets x 12-15 reps.

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