Emergency Shred: 2-Week Workout to Get Shredded

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.

Perform as a triple dropset, lowering the weight, after every 30 reps.

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.