DB SHRED 24 &; Mamba Mentality

ELEVATED CORE WARMUP: 15 MINUTES

Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes

RECORD NUMBER PUSH-UPS CONTESTS

Depends on level on the number Set a number & time it. Then beat it each week.

Example 50-250 reps takes 14 minutes week 1 Get it in 13:50 week two & etc.

PULL-UPS

If available or bodyweight rows Max reps in 3 minutes & beat each of the next 3 weeks after Set a number & smash it.

5x25 WORK

Flat Dumbbell Bench Press Flat Dumbbell Fly Band Fly Then rest 30 seconds after all 3 exercises

5x25 WORK

ISO 1 Arm Rows (hold one & pump the other) Standing Arrows

CORE: TIME FRAME TRAINING

Stick Twist: 3 minutes Advanced: GVT Ab Wheels: 10 sets of 10, 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 400 & 30 minutes to finish 800

30 DAYS OF ARMZ EVENING WORKOUT

DAY #6 - POOLSIDE PUMPZ

SHOULDER STARTER: 3-5 SET CIRCUIT

Full Lateral Raises: 20 reps

Full Frontal Raises Alternating: 20 reps

Arnold Press: 20 reps

Face Pulls: 20 reps

8 EXERCISE ARM GAUNTLET: 5 TOTAL SETS

21’s Curls 7 regular 7 1/2 way up 7 1/2 way down

Row the Boat Band Extensions Overhead: 30 reps

Hammer Concentration Curls: 20 reps

Banded Kickbacks: 20 reps

Dumbbell Skullcrushers to the chin & to the nose: 20 reps each

Seated Curls: 20 reps

Alternating Dumbbell Wrist Curl: 20 reps (10 each)

Reverse Curls: 20 reps

Rest 1-2 minutes then go back thru

Full workout under the Get Stacked Section

ELEVATED CORE WARMUP: 15 MINUTES

Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes

1 SET XTRA CHEST & BACK ISOMETRIC WARMUP

Push-ups: Hold 1/2 way down: 3 minutes take as many breaks as needed Pull-ups or Bodyweight Rows: 3 minutes all the way up take as many breaks as needed

5 SETS

Regular & Isometric Curls

Double Dumbbell Bicep Curls: 20 reps Double Dumbbell Bicep Curls (90 degree ISO): 1 minute

5 SETS

Regular & Isometric Triceps

Band Pushdowns or Skullcrushers: 20 reps Band Pushdowns or Skullcrushers Holds: 1 minute

5 SETS

Regular & Isometric Shoulders  

Dumbbell Arnold Press: 20 reps Overhead Hold Lockout Active Shoulder: 1 minute

CORE: TIME FRAME TRAINING

Stick Twist: 3 minutes Advanced: GVT Ab Wheels: 10 sets of 10, 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 400 & 30 minutes to finish 800

ELEVATED CORE WARMUP: 11 MINUTES

Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minute  s Supermans: Max reps 3 minutes

ISOMETRIC SQUATS - 1 MINUTE EACH 

3 Sets

Regular Wall Sit Knees over Toes

Then 1 minute rest

TIME FRAME TRAINING

Body Squats: Max eps 3 minutes Then: Stiff Leg Deadlifts: Max reps in 4 minutes

Isometric Lunge: Till Failure Failure each side & keep track to beat each week

HIPS: 2-3 SETS

Fire Hydrant - regular: 25 reps Fire Hydrant Circles - one way: 25 reps Fire Hydrant Circles - the other way:  25 reps

CALF RAISES

Standing: 1x100 reps Seated: 1x100 reps

CORE: TIME FRAME TRAINING

Stick Twist: 3 minutes Advanced: GVT Ab Wheels: 10 sets of 10, 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 400 & 30 minutes to finish 800

30 DAYS OF ARMZ EVENING WORKOUT

DAY #10 - WTF ARMZ

1500 reps

500 REP PUMP BICEPS: 1 SET

Hammer Curls: Get to 100 reps

Single-Arm Concentration Curls: Get to 100 reps (50 per arm)

Dumbbell Curls: Get to 100 reps

Wrist Curls: get to 100  reps

Reverse Curls: Get to 100 reps

500 REP PUMP TRICEPS: 1 SET

Band Pushdowns: Get to 100 reps

Single Arm Kickbacks (twist under): Get to 100 reps (50 per arm)

Twist Skulls: Get to 100 reps

Elbow-out Press (earlobes): Get to 100  reps

Overhead Band Extensions: Get to 100 reps

500 REP PUMP SHOULDER: 1 SET

Military Press: Get to 100 reps

Arrows: Get to 100 reps

Lateral Raises: Get to 100 reps

Arnold Press: Get to 100  reps

Side Lying Laterals: Get to 50 reps a side

Full workout under the Get Stacked Section

ELEVATED CORE WARMUP: 15 MINUTES

Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes

500 REPS (5 SETS)

Incline Bench Press: 25 reps Flat Bench Press-25 reps Flat Fly: 25 reps Push-ups: 25 reps

500 REPS (5 SETS)

Bodyweight Rows: 25 reps Double Arm Rows Overhand: 25 reps Dumbbell Pullovers: 25 reps Band Rows or Pulldowns: 25 reps

XTRA AB & LOW BACK: 3 SETS

Full Sit-up Isometric: 1/2 way down to failure Bridge Hold: To Failure

CORE: TIME FRAME TRAINING

Stick Twist: 3 minutes Advanced: GVT Ab Wheels: 10 sets of 10, 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 400 & 30 minutes to finish 800

30 DAYS OF ARMZ EVENING WORKOUT

DAY #19 - HUMP DAY MCJACKEDNESS

5 SET TRI-SET BLOW UP PUMP

Dumbbell Kickbacks w/ Twist: 20 reps

Band Kickbacks: 20 reps

ISO Curls - 3 different spots - 30 seconds each 1/2 way down - 1/4 way up - 1/4 down

Band Face Curls: 20-30 reps

3-5 SET TRI-SET THICKNESS

Overhead Band Extensions: 30 reps regular bottom anchor

Overhead Band Extensions: 30 reps tops anchor

Concentration Curls: 15 regular, 15 hammer each arm

3-5 SET TRI-SET DELT ACTION 

Rep Progression Lateral & Frontals: 5-6 reps each way 1-1, 2-2, 3-3, 4-4, 5-5

Arnold Press: 20 reps

Military Press: 20 reps

1 SET TRI-SET POLISH

Dumbbell Hammer Curls: 100 reps gotta finish then move on

Seated DB Biceps Curls: 100 reps gotta finish the move on

Twist Skulls: 100 reps then done

Full workout under the Get Stacked Section

ELEVATED CORE WARMUP: 15 MINUTES

Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes

ARM GAUNTLET 4.0

4 Exercises, 5 Rounds

Round One: 100 Rep Explosion Round Two: 28 Method Round Three: 33 reps Round Four: 12 reps Slow Up & Down Rounds Five: 50 Rep Blowout

Hammer Curls w/ Twist at Top Band Pushdowns Seated Dumbbell Curls Twist Dumbbell Skullcrushers

XTRA AB & LOW BACK: 3 SETS

Full Sit-up Isometric: 1/2 way down to failure Bridge Hold: To Failure

CORE: TIME FRAME TRAINING

Stick Twist: 3 minutes Advanced: GVT Ab Wheels: 10 sets of 10, 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 400 & 30 minutes to finish 800

CORE: TIME FRAME TRAINING

Stick Twist: 3 minutes Advanced: GVT Ab Wheels: 10 sets of 10, 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 400 & 30 minutes to finish 800

30 DAYS OF ARMZ EVENING WORKOUT

DAY #24 - QUICK SIR SWOLENESS

3/1 METHOD REGULAR DUMBBELL CURLS

3 Regular Reps Regular Speed—1 SUPER SLOW Motion Rep (3 rounds = 1 set)

3/1 METHOD TWIST DUMBBELL SKULS

3 Regular Reps Regular Speed—1 SUPER SLOW Motion Rep (3 rounds = 1 set)

5 SETS/ROUNDS

5 SETS OF 20 REPS

Lateral Raises: 25 reps Single Band Lateral Raises: 15-20 reps

POLISH OFF

Concentration Curls: 100 reps per arm Gotta make 100 before you can move on

Tricep Dips: 100 reps Gotta make 100 total before you can move on

Arrows: 100 reps total

Full workout under the Get Stacked Section

CORE: TIME FRAME TRAINING

Stick Twist: 3 minutes Advanced: GVT Ab Wheels: 10 sets of 10, 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 400 & 30 minutes to finish 800

30 DAYS OF ARMZ EVENING WORKOUT

DAY #27 - SMEDIUM T-SHIRT BLOWOUT PUMPZ

5 SET SUPERSET

Band Pushdowns: 30 Reps

Single Arm Pushdowns: 15 reps each

4 Different Extensions Dumbbell Rollbacks/Twist Skulls/Elbow-Out press Chest/ Elbow Out Press Earlobes 15/15/15/15 reps

3-5 SET SUPERSET

REP PROGRESSION MONSTA SET Band Face Curls: 20-30 reps

4 Exercise Dumbbells Curls & Hammer Curls Double Arm Curls - Double Arm Hammer Curls - Cross Body Hammer - Single Arm Twist Curl 1-1-1-1 / 2-2-2-2 / 3-3-3-3 / 4-4-4-4 / 5-5-5-5

3-5 SET SUPERSET

Side Lying Lateral Raises: 15 reps Face Pulls: 30 reps Around the World Bands: 3 sets around the world

Full workout under the Get Stacked Section