DB SHRED : All-Star Edition

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs or Full Sit-ups : 100 reps Ab Wheels: 50 reps

WARMUP: 5 SETS

Push-ups: 20-30 reps Stiff Arm Band Pullovers :30 reps

4-5 SET SUPERSET

Regular Pull-Ups or Band Pull-downs: To Failure Incline dumbbell Press:30 reps

4-5 SET SUPERSET

Dumbbell Bench Press: 30 reps Wide press Chin-Ups or Under grip band pull downs : 30 reps

4-5 SET TRI-SET

Dumbbell Flyes: 25 reps Double ArmRows: 25 reps Seated Rows Band Rows : 25 reps

4-5 SET TRI-SET

Dumbbell Pullovers: 25 reps Bench Dips: 25 reps Dumbbell Flys: 25 reps

300 REP LOW BACK/OBLIQUES

Stiff Leg Deadlifts: 100 reps Supermans: 100 reps Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

ELEVATED CORE WARMUP: TIME FRAME TRAINING Abs & Low Back

Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes

TIME FRAME TRAINING: 4 MINUTES

Bicep Curls: Max Reps for 1 minute Arnold Press: Max Reps for 1 minute DB Skulls: Max Reps for 1 minute Rest 1 minute

Set 1: Medium weight Set 2: Heavy weight Set 3: Light weight Set 4: Medium weight

3-WAY 20’s: 3 SETS

Hammer Curls Lateral Raises Kickbacks

3-WAY 20’s: 3 SETS

Twist Curls Bodyweight Skulls Bent Over Laterals

CORE: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Advanced: GVT Ab Wheels 10 sets of 10 reps, 10 seconds rest Supermans: Max Reps in 3 minutes

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

ELEVATED CORE WARMUP: TIME FRAME TRAINING Abs & Low Back

Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes

TIME FRAME TRAINING

300-500 Squats for time: beat it each week

GERMAN VOLUME TRAINING: 10 SETS

Hamstring Curls or Stiff Leg Deadlifts: 20 reps Calf Raises: 10-20 reps

CORE: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Advanced: GVT Ab Wheels 10 sets of 10 reps, 10 seconds rest Supermans: Max Reps in 3 minutes

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

ELEVATED CORE WARMUP: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes

VOLUME TRAINING: 6 SETS

Incline Bench Press: 20 reps Incline Chest Fly: 20 reps Bodyweight Rows or Pull-ups: 10 reps

VOLUME TRAINING: 6 SETS

DB Bench Press DB Chest Fly Double Arm Rows: 20 reps

TIME FRAME TRAINING: 2 MINUTES

Bent Over Rear Delt Fly (Arrows): Max Reps

TIME FRAME TRAINING: 2 MINUTES

Bent Over Rear Delt Fly( T’s): Max Reps

TIME FRAME TRAINING: 2 MINUTES

Bent Over Rear Delt Fly( Y's): Max Reps

BASIC HIGH VOLUME SUPERSET: 3 SETS

Dumbbell Pullovers: 30 reps Decline Press: 30 reps

CORE: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Advanced: GVT Ab Wheels 10 sets of 10 reps, 10 seconds rest Supermans: Max Reps in 3 minutes

CONDITIONING

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

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

ELEVATED CORE WARMUP: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes

VOLUME TRAINING: 6 SETS

Incline Bench Press: 20 reps Incline Chest Fly: 20 reps Bodyweight Rows or Pull-ups: 10 reps

VOLUME TRAINING: 6 SETS

DB Bench Press DB Chest Fly Double Arm Rows: 20 reps

TIME FRAME TRAINING: 2 MINUTES

Bent Over Rear Delt Fly (Arrows): Max Reps

TIME FRAME TRAINING: 2 MINUTES

Bent Over Rear Delt Fly( T’s): Max Reps

TIME FRAME TRAINING: 2 MINUTES

Bent Over Rear Delt Fly( Y's): Max Reps

BASIC HIGH VOLUME SUPERSET: 3 SETS

Dumbbell Pullovers: 30 reps Decline Press: 30 reps

CORE: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Advanced: GVT Ab Wheels 10 sets of 10 reps, 10 seconds rest Supermans: Max Reps in 3 minutes

CONDITIONING

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

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters