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Last Updated on January 7, 2021
SATURDAY
| Exercise | Reps |
|---|---|
| a. Underhand Chin Ups | Max Reps |
| b. Dips | Max Reps |
| c. Barbell Curls | 5 |
| d. Dumbbell Skullcrushers | 5 |
| e. Dumbbell Curls w/ ¼ rep at top | 10 |
| f. Tricep Push Downs | 10 |
| g. Jog | .25 mile (400m) |
SUNDAY
Day 7 is as close as you are going to get to a day off. Today’s workout is an easy 4 mile jog or 40 minutes on a bike. The key is to keep an easy pace to work on your aerobic base and just get a good sweat.
Conclusion
After the first week your body is going to be begging for a day off, but don’t give in! You are already one third of the way there. Just start back on day 1 and grind away. You will notice on the second week your endurance will improve and your body composition should start to change.
By the end of the third week you will finally have the results you’ve been searching for during past New Years – shredded in 21 days!
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