DB SHRED V.4 BASED ON A S.H.R.E.D. STORY

POSTERIOR AND CORE WARMUP: 2 SETS

Weighted Crunches: 30 reps Deadlifts: 30 reps Bridge: 1 minute

3 SET SUPERSET

3 Placement PUSH-UPS Close - Medium - Wide 5-15 reps each depending on level

Double Arm Dumbbell Row: 50 reps

5 SET SUPERSET Incline Press: 20 reps

Flat Bench Press: 20 reps

Dumbbell Press & Squeeze Lying Flat: 15 reps

5 SET TRI-SET Elbows Out 1 Arm Rows: 15 reps

Chest Flys: 15 reps

CONDITIONING: WALKING LUNGES Advanced: 400-800 meters

Intermediate: 5-10 minutes

Beginner to Intermediate: 10-20 minutes Walking on incline of 10-15%

2 SET WARMUP Tricep Kickbacks: 50 reps

Upright Rows: 50 reps

Hammer Curls: 50 reps

5 SET TRI-SET Lying Military Press: 15 reps

Around the World Lying Down Raise: 15 reps

Lateral Raises: 15 reps

5 SET TRI-SET

Regular Curls: 20 reps

Cross-body Hammer Curls: 30 reps

Dips: 40 reps

2 SETS EACH Weighted Crunches: 25 reps

Stiff-leg Deadlifts: 20 reps

CONDITIONING: WALKING LUNGES Advanced: 400-800 meters

Intermediate: 5-10 minutes

Beginner to Intermediate: 10-20 minutes Walking on incline of 10-15%

5 SETS

BODYWEIGHT SQUATS 1 minute

WALKING LUNGES 1 minutes

FRONT RACK DUMBBELL SQUATS 1 minute

STEP OUT, STEP BACK LUNGES 1 minutes

3 SETS EACH Weighted Crunches: 30 reps

Deadlifts: 30 reps

Bridge: 1 minute

POSTERIOR CHAIN & CORE WARMUP: 3 SETS Bridge: 1 minute

Single Leg Deadlifts: 15 reps

Ab Wheels or Weighted Crunches: 20 reps

 5 SET PUSH-UP VARIATIONS | 4 SETS X-5-20 REPS EACH

Set 1: 5 Count down & push-up

Set 2: 1/4 rep (down up a 1/4 down & full pushups)

Set 3: 5 reps regular, 5 reps slow, 5 reps bottom 1/4, 5 reps top 1/4

Set 4:  20 regular reps

SUPERSET WITH: 4 SETS Regular 1 Arm Row: 15 reps

Undergrip 1 Arm Row: 15 reps

Elbows-out 1 Arm Row:  15 reps

(Finish 1 Arm then move to the other)

5 SET SUPERSET

Chest Flys: 20 reps

Dumbbell Pullovers: 20 reps 

2 SET TRI-SET Bridge: 1 minute

Single Leg Deadlifts: 15 reps

Ab Wheels or Weighted Crunches: 20 reps

CONDITIONING: WALKING LUNGES Advanced: 400-800 meters

Intermediate: 5-10 minutes

Beginner to Intermediate: 10-20 minutes Walking on incline of 10-15%

1000 REP WORKOUT Weighted Crunches: 100 reps

Stiff Leg Deadlifts: 100 reps

Biceps Curls: 100 reps

Arnold Press: 100 reps

Skull Crushers: 100 reps

Bicycle Crunches: 100 reps

Hammer Curls: 100 reps

Kickbacks: 100 reps

Lateral Raises: 100 reps

Extra Squats hahahah: 100 reps

CONDITIONING: WALKING LUNGES Advanced: 400-800 meters

Intermediate: 5-10 minutes

Beginner to Intermediate: 10-20 minutes Walking on incline of 10-15%