DUMBBELL SHRED V.1 &; NO MORE EXCUSES

2 SET WARMUP POSTERIOR CHAIN & CORE Weighted Crunches: 25 reps Stiff Leg Deadlifts: 20 reps

5 SET SUPERSET Wide Grip Pushups: 10-30 reps Double Arm Row: 20 reps

5 SET SUPERSET Flat or Incline Press: Rep Progression- 6-8 reps each

Standing Arrows: 20 reps

5 SET SUPERSET Chest Fly’s: 20 reps Double Dumbbell pullovers -20 reps

2-3 SET SUPERSET Weighted Crunches: 25 reps Stiff Leg Deadlifts: 20 reps

CONDITIONING Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline

Dumbbell Curls: 100 reps in a row

Dumbbell Tricep Kickbacks: 100 in a row

REP PROGRESSION: 4 SETS OF 8 REPS EACH

Regular Curls & Hammer Curls

Dumbbell Skullcrushers & Elbows Out Press

3 SET SUPERSET Dips: 10-20 reps Concentration Curls: 20 reps

4 SETS EACH Weighted Crunches: 25 reps

Stiff Leg Deadlifts: 20 reps

CONDITIONING Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline

8 SET SUPERSET Air Squats: 20 reps Stiff Leg Deadlifts: 20 reps

Weighted Crunches: 4 sets of 25 reps

CONDITIONING Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline

2 SET WARMUP POSTERIOR CHAIN & CORE Weighted Crunches: 25 reps Stiff Leg Deadlifts: 20 reps

5 SET SUPERSET Incline Press: 20 reps Chest Flys: 10-30 reps Pushups: 20 reps

5 SET SUPERSET ISO Rows: 10/10 reps 2 TIMES Double Dumbbell Pullovers: 20 reps

2-3 SETS EACH Weighted Crunches: 25 reps Bicycle Crunches: 100 reps

CONDITIONING Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline

300 Shoulder Killer

Arnold Press: 100 reps

Standing Arrows: 100 reps

Lateral Raises: 100 reps

28 METHOD: 4-5 SETS Dumbbell Curls

2 Way Kickbacks Rep Progression: 6 reps each way 4-5 SETS

3 SET SUPERSET Dips: 10-20 reps Concentration Curls: 20 reps

4 SETS EACH Weighted Crunches: 25 reps Stiff Leg Deadlifts: 20 reps

CONDITIONING Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline