DB SHRED 15.0

3 SET SUPERSET - UPPER & LOWER BACK WARMUP Dumbell Shrugs: 50 reps Stiff Leg Deadlifts: 50 reps

3 SET CIRCUIT - BOTH ARMS 1-Arm Rows (1 side): 25 reps Push-ups: 10-20 reps 1-Arm Rows (other side): 25 reps Push-ups: 10-20 reps

CIRCUIT Deficit Pushup & Each Side Dumbbell Row

Total of 50-100 reps *Both Arms & 1 pushup is 1 rep (could scale on knees if needed)

ISOMETRIC ARM FINISHER 3 SETS  Double DB Curls: 1 minute Double Arm Kickbacks: 1 minute Double Arm Lateral Raise: 1minute

5 SET SUPERSET Ab Wheels: 15-20 reps Plank (hands or elbows): 30 seconds *No Rest

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

4 SET IGNITER Lunges: 1 minute Squats: 1 minute *Low Rest

5 SET SUPERSET Split Squats: 15 reps per leg Squats: 1 minute

5 SET SUPERSET DB Thrusters: 15-20 reps Squats: 1 minute

ONE TIME FINISHER Plank on Hands: 1 minute Weighted Crunches: 25 reps

CONDITIONING 20 minutes Walking on Incline

3 SET SUPERSET UPPER & LOWER BACK WARMUP Dumbell Shrugs: 50 reps Stiff Leg Deadlifts: 50 reps

4 SET SUPERSET Flat DB Bench Press: 20 reps Push-ups: 10-20 reps

4 SET SUPERSET Winding Incline Press: 10-20 reps Pushups 10-20 reps

2X THROUGH DB Bent Over Row (palms down): 20 reps Incline DB Fly: 20 reps Push-ups: 10-20 reps DB Bent Over Row (palms up): 20 reps Regular Fly: 20 reps Pushups: 20 reps

5-6 SET SUPERSET Ab Wheels: 15-20 reps Plank (hands or elbows): 30 seconds *No Rest

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

4 SET CIRCUIT Bodyweight Step-ups: 1 minute Squats: 1 minute Single-Leg Glute Bridges: 10 reps each leg Squats: 1 minute

4 SET SUPERSET DB Deadlifts: 1 minute DB Weighted Glute Bridges: 1 minute hold

2-3X THROUGH Weighted Crunches: 50 reps Bicycle Crunches: 50 reps

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

3 SET SUPERSET UPPER & LOWER BACK WARMUP Dumbell Shrugs: 50 reps Stiff Leg Deadlifts: 50 reps

3 SET SUPERSET Bench Dips: 20 reps Rep Progression Curls (regular & hammer): 6 reps

3 SET SUPERSET Rep Progression (laterals & frontals): 6 reps Bench Dips: 20 reps

3 SET SUPERSET Dumbell Shrugs: 20 reps DB Skulls: 20 reps

1 SET EXPLOSIONS Bicep Curls: 1x100 reps Band Extensions: 1x100 reps

5-6 SET SUPERSET Ab Wheels: 15-20 reps Plank (hands or elbows): 30 seconds *No Rest

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