DB SHRED 12.0

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

4 SET SUPERSET Push-ups: 20 reps Winding Rows: 20 reps Military Press: 20 reps

4 SET SUPERSET Winding Bicep Curls: 20 reps Winding DB Skulls: 20 reps Hammer Frontals: 20 reps

2 MONSTER SETS IN A ROW!! Push-ups: 20 reps Winding Rows: 20 reps Military Press: 20 reps Winding Bicep Curls: 20 reps Winding DB Skulls: 20 reps Hammer Frontals: 20 reps

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

CONDITIONING Advanced: 400-800 meters of Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

4 SET SUPERSET Bodyweight Squats: 20 reps Single Leg Deadlifts: 20 reps Static Lunges: 20 reps

4 SET SUPERSET Isometric Ball Squeeze: 1 minute Jane Fonda Side Leg Raises: 20 reps per side Wall Sits: 1 minute

MONSTER SET STRAIGHT THRU: 2 SETS NO REST Bodyweight Squats: 20 reps Single Leg Deadlifts: 20 reps Static Lunges: 20 reps Isometric Ball Squeeze: 1 minute Jane Fonda Side Leg Raises: 20 reps per side Wall Sits: 1 minute

CONDITIONING REST

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

4 SET SUPERSET Flat Chest Press: 20 reps Incline Press :20 reps Pushups :20 reps

4 SET SUPERSET Winding Rows: 20 reps Row Isometrics: 1 minute ISO Alternating Rows: 20 reps

MONSTER SET: Flat Chest Press: 20 reps Incline Press: 20 reps Pushups: 20 reps Winding Rows: 20 reps Row Isometrics: 1 minute ISO Alternating Rows: 20 reps

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

CONDITIONING Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

4 SET SUPERSET Goblet Squats: 1 minute Good Mornings: 20 reps Static Lunge Isometrics: 30 seconds per side

4 SET SUPERSET Ball Squeeze: 30 reps Lying Isometric Jane Fonda Side Leg Raises: 30 seconds per side Hold Squat: 1 minute

MONSTER: 2 SETS Goblet Squats: 1 minute Good Mornings: 20 reps Static Lunge Isometrics: 30 seconds per side Ball Squeeze: 30 reps Lying Isometric Jane Fonda Side Leg Raises: 30 seconds per side Hold Squat: 1 minute

CONDITIONING REST

3 SET SUPERSET Push-ups: 20 reps Winding Rows: 20 reps Military Press: 20 reps

3 SET SUPERSET Winding Bicep Curls: 20 reps Winding DB Skulls: 20 reps Hammer Frontals: 20 reps

3 SET SUPERSET Flat Chest Press: 20 reps Incline Press: 20 reps Pushups: 20 reps

3 SET SUPERSET Winding Rows: 20 reps Row Isometrics: 1 minute ISO Alternating Rows: 20 reps

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

CONDITIONING Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline