DB SHRED : Based on a S.H.R.E.D. Story 2

CORE WARMUP: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Stiff Leg Deadlifts: Max Reps in 3 minutes

GERMAN VOLUME TRAINING

Superset both exercises for 20 reps each 20-30 seconds rest 10 sets total

Flat Bench Press: 20 reps Incline Chest-supported Double Rows: 20 reps

(If no bench available, do standing video shows both ways)

REP PROGRESSION – 3 SETS

3-Way Rep Progression 1-Arm Rows: 1-1-1 2-2-2 3-3-3 to 5/6 reps 1-Arm Row Regular, Under Grip, Elbow out

TFF CHEST PUMP

Push-ups: 5 minutes As many reps as possible Try to beat the number each week

Chest Flys: 100 reps with heaviest weight possible to keep good form Should be able to do 15-20 reps at one time

CORE

Weighted Crunches: Max Reps in 3 minutes Advanced: Ab Wheels 10 sets of 10 with 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

CORE WARMUP: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Stiff Leg Deadlifts: Max Reps in 3 minutes

5 SET TRI-SET

Arnold Press: 10 reps Dumbell Curls: 20 reps Kickback w/ Twist: 30 reps

REP PROGRESSION: 3 SETS

3-Way Rep Progression: 1-1-1, 2-2-2, 3-3-3, to 5/6 reps

Double Hammer Curl Reverse Curl Single Hammer Cross Body

5 SET QUAD-SET

Dumbbell Skulls: 20 reps Rollbacks: 20 reps Laterals: 30 reps Frontals: 30 reps

CORE

Weighted Crunches: Max Reps in 3 minutes Advanced: Ab Wheels 10 sets of 10 with 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

CORE WARMUP: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Stiff Leg Deadlifts: Max Reps in 3 minutes

TIME FRAME TRAINING

Deep Bodyweight Squats Max Reps in 5 minutes Beat your number each week

5 SET SUPERSET

Sissy Squats: 20 reps Hamstring Band Curls: 30 reps

CORE

Weighted Crunches: Max Reps in 3 minutes Advanced: Ab Wheels 10 sets of 10 with 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

CORE WARMUP: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Stiff Leg Deadlifts: Max Reps in 3 minutes

UPPER BACK WARMUP: 5 SET SUPERSET

Dumbbell Shoulder Shrugs: 25 reps 1-Arm Rows: 25 reps Pull-ups: To Failure

GERMAN VOLUME TRAINING

Superset both exercises for 20 reps each 20-30 seconds rest 10 sets total

Incline Bench Press: 20 reps (big stretch) Incline Chest-supported Double Rows: 20 reps

REP PROGRESSION: 3 SETS

Rep Progression Flat Bench: 1-1, 2-2, 3-3, to 5/6 reps

Regular Press Elbows Tucked

REP PROGRESSION: 3 SETS

Rep Progression Flat Bench Chest Flys: 1-1, 2-2, 3-3, to 5/6 reps

Shallow to Normal Super Deep

CORE

Weighted Crunches: Max Reps in 3 minutes Advanced: Ab Wheels 10 sets of 10 with 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

CORE WARMUP: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Stiff Leg Deadlifts: Max Reps in 3 minutes

ASSAULT OF THE BICEPS

Barbell or Dumbbell Curls: 50 reps Cable or Band Curls: 40 reps Incline Dumbbell Curls: 30 reps Hammer Curls: 20 reps EZ Bar Curls or Heavy Alternating Dumbbell Curls: 10 reps

Once done, rest for 1 minute Repeat this for 3 sets Your arms will feel ridiculous

ASSAULT OF THE TRICEPS

Bench Dips: 50 reps Cable or Band Pushdowns: 40 reps Kickback with Twist: 30 reps Dumbbell Skullcrushers: 20 reps Bodyweight Skulls: 10 reps

Once done, rest for 1 minute Repeat this for 3 sets Your arms will feel ridiculous

CORE

Weighted Crunches: Max Reps in 3 minutes Advanced: Ab Wheels 10 sets of 10 with 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