DB SHRED

ELEVATED CORE WARMUP: TIME FRAME TRAINING

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

TIME FRAME TRAINING #1: 5 SETS

Dumbbell Incline Press Max Reps: 1 minute Dumbbell Bench Press Max Reps: 1 minute

REST 30 SECONDS

TIME FRAME TRAINING: 5 SETS

Push-ups: Max Reps: 1 minute Dumbbell Incline Flys Max Reps: 1 minute

REST 30 SECONDS

TIME FRAME TRAINING #2: 5 SETS

Bodyweight Rows: Max Reps for 1 minute (1 minute rest as needed but work 1 minute) Undergrip Dumbbell Rows: Max Reps for 1 minute

REST 30 SECONDS

TIME FRAME TRAINING: 3 MINUTES

Pull-ups: Max Reps Rest as needed get as many as possible

1-ARM Rows: 5 sets of 25 continiuos Back n forth arm to arm for 5 sets of 25 reps

CORE: TIME FRAME TRAINING

Stick Twist: 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

ELEVATED CORE WARMUP: TIME FRAME TRAINING

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

TIME FRAME TRAINING:

Hammer Curls Military Press DB Kickbacks Rest 1 minute

Set 1: 15 rep pump (15 second hold) 15 more reps Set 2: Heavy 20 reps each Set 3: Pump 50 reps Set 4: 12 reps regular 12 1/4 reps

3-WAY 20’s: 3 SETS

DB Skullcrushers - Nose, Forehead, Behind Head

3-WAY 20’s: 3 SETS

Laterals,  Frontals,  Arnold Press

CORE: TIME FRAME TRAINING

Stick Twist: 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

ELEVATED CORE WARMUP: TIME FRAME TRAINING

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

TIME FRAME TRAINING

DUMBBELL SQUATS

Week 1: 20 lb dumbbells as many reps as possible in 5 minutes

Week 2: 30 lb dumbbells as many reps as possible in 5 minutes

Week 3:  15 lb dumbbells as many reps as possible in 5 minutes

Week 4: 10 lb dumbbells as many reps as possible in 5 minutes

THEN:

5-WAY STIFF LEG DEADLIFT: 3 SETS

20 reps Feet Touching 20 reps Close to Shoulder-width 20 reps Shoulder-width 20 reps Sumo - Toes Forward 20 reps Sumo Toes Out

BAND HAMSTRING CURLS

5 sets of 30 reps

CORE: TIME FRAME TRAINING

Stick Twist: 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

ELEVATED CORE WARMUP: TIME FRAME TRAINING

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

TIME UNDER TENSION: 5 SETS

DB Bench Press: 25 reps DB Chest Fly: 25 reps Double Arm Rows: 25 reps

TIME UNDER TENSION: 5 SETS

Incline Bench Press: 25 reps Push-ups: To Failure Pull-ups: To Failure

5 SETS

Dumbbell Pullovers: 25 reps Dumbbells Shrugs: 25 reps

CORE: TIME FRAME TRAINING

Stick Twist: 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

ELEVATED CORE WARMUP: TIME FRAME TRAINING

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

PUMPMATIC WARMUP: 3-5 SETS

Alternating DB Curls: 12-20 reps Arnold Press: 12-20 reps Dumbell Skulls: 12 20 reps

HUGE MONSTAH SET: 5 TOTAL SETS

REP PROGRESSION Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps

Regular Curls Hammer Curls

REP PROGRESSION Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps

Regular Kickbacks Twist Kickbacks

REP PROGRESSION Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps

Lateral Raises Frontal Raises

CORE: TIME FRAME TRAINING

Stick Twist: 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

CONDITIONING

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

CONDITIONING

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