DB SHRED 8.0

5 SET SUPERSET Push-ups — Close, Medium, Wide Stance 10 reps at each* (scale number to 5 reps based on skill level)

3 way bent over Double DB Bent Over Rows 12-15 Reps each

5 SET CIRCUIT DB Flat Bench Press: 10-30 reps DB Arrows: 15-30 reps DB Incline Bench Press: 10-30 reps DB T’s: 15-30 reps *Keep rest low

ABZ — 3-5 SET SUPERSET Leg Lifts (hold legs straight 6” off ground): 1 minute Plank Hold: 1 minute

CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes) Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)

5 SET SUPERSET DB Squat Holds (hold 1 DB in front): 1 minute DB Lateral Stationary Lunge (hold 1 DB in front): 8 reps per leg

5 SET SUPERSET Jump Squats: 15 reps Mountain Climbers: 15 reps per side

ABZ — 3-5 SET SUPERSET Russian Twists: 25 reps per side Weighted Crunches: 25 reps

CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes) Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)

5 SET CIRCUIT Alternating DB Curls: 15-30 reps Alternating DB Hammer Curls: 15-30 reps Band Pushdowns or DB Skulls: 20 reps Incline DB Rollbacks or elbow out Press : 20 reps

5 SET SUPERSET DB Curls: 28 Method DB kickbacks : 28 Method

ABZ & CORE — 3-5 SET SUPERSET Plank Regular: 30 seconds Plank Right: 30 seconds Plank Left: 30 seconds Superman Hold: 30 seconds

CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes) Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)

8 SET SUPERSET DB Stiff Leg Deadlifts: 15-20 reps close-stance, 15-20 reps sumo-stance DB Front Squats: 20 reps

ABZ — 3-5 SET SUPERSET V-ups: 15 reps Bicycle Crunches: 15-20 reps per side

CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes) Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)

5 SET SUPERSET Push-ups — Close, Medium, Wide Stance 10 reps at each* (scale number to 5 reps based on skill level)

3 way bent over Double DB Bent Over Rows 12-15 Reps each

Then:

5 SET SUPERSET DB Curl Holds: 1 minute DB Lateral Holds: 1 minute

5 SET CIRCUIT DB Neutral Grip Press: 15-30 reps DB Regular Grip Press: 15-30 reps Band Pull Aparts or Arrows : 30 reps DB Lateral Raises: 15 reps DB Front Raises: 15 reps

CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes) Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)