DB SHRED 17.5 | Bands &; Bodyweight Edition

WARMUP: 5 SETS

Band Stiff Arm Pullovers: 30 reps Band Press: 30 reps

PUMP-SET CHEST: 5 SETS

Medium Grip Pushups: To Failure

BAND ANCHORED FROM TOP: Band Flys High: 15 reps Band Flys Middle: 15 reps Band Flys Low: 15 reps

PUMP-SET BACK: 5 SETS

Pull-ups: To Failure or Band Pulldowns: 25 reps Rear Delt Band Flys High: 15 reps Rear Delt Band Flys Middle: 15 reps Rear Delt Band Flys Low: 15 reps

5 SETS

Plank: 1 minute Crunches: 1 minute or 20 Wheels

CONDITIONING: WALKING LUNGES

400 meters or 12-15 minutes 800 meters of 25-30 minutes

WARMUP: 5 SETS

Band Pushdowns: 30 reps Band Face Curls: 30 reps Band Face Pulls: 30 reps

PUMP-SET TRICEPS: 5 SETS

Bodyweight Skulls or Dips: 10-30 reps Band Overhead Extensions Top Anchor: 30 reps Single Arm Isometrics: 30 seconds each side at lockout

PUMP-SET BICEPS: 5 SETS

Rep Progression 10 reps (back & forth) Single Arm Band Curls - Regular & Hammer 1-1 2-2 3-3 to 10 then switch arms

PUMP-SET SHOULDERS: 5 SETS

Lateral Raise & Press: 25 reps combo rep

5 SETS

Plank: 1 minute Crunches: 1 minute or 20 Wheels

CONDITIONING: WALKING LUNGES

400 meters or 12-15 minutes 800 meters of 25-30 minutes

WARMUP: 5 SETS

Body Squats: 30 reps Band Deadlifts: 30 reps

PUMP-SET HAMMY'S: 5 SETS

Single Leg Hamstring Curls: 30 reps (each leg) Double Leg: 30 reps

PUMP-SET QUADS: 5 SETS

Front Foot Elevated Isometric Split Squat: 30 seconds Sissy Squats: 10-30 reps

5 SETS

Plank: 1 minute Crunches: 1 minute or 20 Wheels

CONDITIONING: WALKING LUNGES

400 meters or 12-15 minutes 800 meters of 25-30 minutes

WARMUP: 5 SETS

Band Pullovers: 30 reps Band Fly: 30 reps

PUMP-SET CHEST: 5 SETS

Wide Grip Pushups: To Failure Band Press High Incline: 15 reps Band Press Middle Flat: 15 reps Band Press Decline: 15 reps

PUMP-SET BACK: 5 SETS

Pullups: To Failure or Band Pulldowns: 25 reps Band Seated Rows: 20 reps Band Isometric Seated Row: 30 seconds 1 Arm Seated Row with Twist: 15 reps each arm

5 SETS

Plank: 1 minute Crunches: 1 minute or 20 Wheels

CONDITIONING: WALKING LUNGES

400 meters or 12-15 minutes 800 meters of 25-30 minutes

WARMUP: 5 SETS

Band Pushdowns: 30 reps Band Face Curls: 30 reps Band Face Pulls: 30 reps

PUMP-SET TRICEPS: 5 SETS 

Band Overhead Extensions: 30 reps (bottom anchor) Band Single Overhand Extensions: 20 reps Isometric Band Lockout: 30 seconds

PUMP-SET BICEPS: 5 SETS

3-Way Band Curls (bottom anchor) Inside/Straight/Turned out: 20/20/20 reps

PUMP-SET SHOULDERS: 5 SETS 

Lateral Raises: 25 reps Frontals: 25 reps Military Press: 25 reps

5 SETS

Plank: 1 minute Crunches: 1 minute or 20 Wheels

CONDITIONING: WALKING LUNGES

400 meters or 12-15 minutes 800 meters of 25-30 minutes

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m