DB SHRED : Gauntlet Life of Retro Swole Part 2

CORE WARMUP

Weighted Crunches: 3 minutes max reps Weighted Bicycles: 3 minutes max reps Supermans: 3 minutes max reps

CHEST & BACK: 5 TOTAL SETS

Push-ups: 10-30 reps Incline Dumbbell Press: 30 reps Pull-ups: 5-10 reps Wide-grip Pulldowns - Bands or Pull-ups: 20 reps Dumbbell Flys: 30 reps Dumbbell Pullovers: 30 reps

1 minute rest in between

ARMZ: 5 TOTAL STS

Band Pushdowns: 30 reps Triceps Kickbacks with Twist: 20 reps Regular Curls: 20 reps Hammer Curls: 20 reps Dumbell Rollbacks: 30 reps Cross Body Hammer Curls: 20 reps

1 minute rest in between

250 REP ABZ

Reps Weighted Crunches: 125 reps Ab Wheels: 125 reps

WALKING LUNGES

400-800 meters

CORE WARMUP

Weighted Crunches: 3 minutes max reps Weighted Bicycles: 3 minutes max reps Supermans: 3 minutes max reps

LEG NASTY GAUNTLET: 3 SETS

Deep Heels Elevated Close Stance Squats: 20 reps Wide Stance Squats: 20 reps Sissy Squats: 10 reps

1 minute rest in between

CAPPED SHOULDERS PUMP-SET: 5 SETS

Arnold Press: 40 reps Lateral Raises: 30 reps Banded Arrows: 20 reps Full Frontal Raises: 10 reps

1 minute rest in between Each set flip the reps so set 2 is 10 Arnold Presses 20 Laterals etc!

250 REP ABZ

Reps Weighted Crunches: 125 reps Ab Wheels: 125 reps

WALKING LUNGES

400-800 meters

CORE WARMUP

Weighted Crunches: 3 minutes max reps Weighted Bicycles: 3 minutes max reps Supermans: 3 minutes max reps

CHEST & BACK: 5 SETS

Incline Dumbbell Fly: 20 reps Incline Dumbbell Press: 20 reps Flat Dumbbell Fly: 20 reps Flat Dumbbell Press: 20 reps Under-grip Pull-ups: To Failure Under-grip Rows 20 reps Dumbbell pullovers - 30 reps

1 minute rest in between

ARMZ: 5 SETS

Band Pushdowns: 30 reps Band Curls from Top: 30 reps Rep Progression: Up to 6 reps Regular Curls & Hammer Curls: 1-1 2-2 3-3 4-4 5-5 6-6 reps Single Arm Band Pushdowns: 20 reps each

1 minute rest in between

250 REP ABZ

Reps Weighted Crunches: 125 reps Ab Wheels: 125 reps

WALKING LUNGES

400-800 meters

CORE WARMUP

Weighted Crunches: 3 minutes max reps Weighted Bicycles: 3 minutes max reps Supermans: 3 minutes max reps

SQUATS: 5 SET SUPERSET

Deep Heel Elevated Body Squat: 25 reps Calf Raises: 25 reps

LEG NASTY GAUNTLET: 5 SETS

Slit Leg Squats Back Leg Elevated: 15 reps Stiff Leg Deadlifts: 25 reps Banded Hamstrings: 25 reps

1 minute rest in between

CAPPED SHOULDERS PUMP-SET: 5 SETS

Military Press: 20 reps Arnold Press: 20 reps Neutral Press: 20 reps Laterals: 20 reps Banded Arrows: 20 reps

1 minute rest in between

250 REP ABZ

Reps Weighted Crunches: 125 reps Ab Wheels: 125 reps

WALKING LUNGES

400-800 meters

CORE WARMUP

Weighted Crunches: 3 minutes max reps Weighted Bicycles: 3 minutes max reps Supermans: 3 minutes max reps

CHEST & BACK: 5 SETS

Incline Dumbbell Press: 30 reps Push-ups: 10 reps Flat Dumbbell Press: 30 reps Push-ups: 10 reps Under-grip Rows with Dumbbells: 20 reps Dumbbell Pullovers: 30 reps Banded Seated Rows: 20 reps

1 minute rest in between

ARMZ: 5 SETS

Band Pushdowns: 30 reps Dumbbell Skulls - Touch Nose: 30 reps Fore Head Curls: 20 reps Regular Curls: 20 reps Kickbacks with Twist: 30 reps Hammer Curls: 20 reps

1 minute rest in between

250 REP ABZ

Reps Weighted Crunches: 125 reps Ab Wheels: 125 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters