DB SHRED 11.0

  4 Set Superset Push-ups: 20 reps DB Overhand Rows: 20 reps 1 Set Isometric 30-60 seconds both 5 Set Superset DB Flat Bench Press: 20 reps DB Underhand Rows: 20 reps 5 Set Superset DB Incline Bench Press: 20 reps DB Upright Rows: 20 reps ABZ: 4 Sets Total Weighted Crunches: 25 reps Mountain Climbers: 25 reps per side CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes)… hold dumbbells if you need more Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)

5 Set Superset Glute Bridges: 20 reps DB Good Morning: 20 reps

Then: ISO Each 5 Set Superset DB Front Squats: 15 reps Bodyweight Squats: 25 reps Then: ISO Each FINISH WITH: 2 SET SUPERSET DB Stiff Leg Deadlifts: 25 reps Goblet or Bodyweight Squats: 25 reps Then: ISO Each ABZ: 4 Sets Total Leg Lift Holds (6” off ground): 45-60 seconds Ab Wheels: 15-25 reps CONDITIONING: HILL OR INCLINE WALKS 10-20 Minutes (hold DB’s if you need more)

5 Set Superset DB Curl ISO Hold: 60 seconds then 30 Second rep out Band Pushdown ISO Hold: 60 seconds then 30 second rep out

5-7 Set Superset Double DB Hammer Curls: 10 reps Double DB Regular Curls: 10 reps Double DB Tricep Kickbacks: 10 reps per side DB Skullcrushers: 20 reps ABZ: 4 Sets Total Weighted Crunches: 25 reps Mountain Climbers: 25 reps per side CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes)… hold dumbbells if you need more Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)

5 Set Superset Jumping Bodyweight Squats: 20 reps DB Good Mornings: 20 reps

5 Set Superset DB Goblet Squats: 15 reps then 30 second ISO DB Walking Lunges: 10 reps per leg then 30 Second each side ISO FINISH WITH: 3 SET SUPERSET Single Leg DB RDLs: 10-15 reps per side DB Bulgarian Split Squats: 6 reps per side ABZ: 4 Sets Total Leg Lift Holds (6” off ground): 45-60 seconds Ab Wheels: 15-25 reps CONDITIONING: HILL OR INCLINE WALKS 10-20 Minutes (hold DB’s if you need more)

5 Set Superset Warmup Plank on Hands: 30 seconds Plank Shoulder Taps: 30 seconds Superman Holds: 30 seconds

5 Set Circuit DB Full Frontal Raise: 10 reps DB Lateral Raises: 10 reps DB Arrows: 15-20 reps DB Neutral Grip Press: 10 reps DB Regular Grip Press: 10 reps FINISH WITH: Band Pull Aparts: 100-200 reps ABZ: 4 Sets Total Weighted Crunches: 25 reps Mountain Climbers: 25 reps per side CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes)… hold dumbbells if you need more Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)