DB SHRED 28: All-Star Weekend Edition

CORE WARMUP: TIME FRAME TRAINING

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

REP LADDER CHEST & BACK PUMP

Descending Rep Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.) Push-ups Double Arm Rows

REP PROGRESSION – 3 SETS

2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 10 reps

Bench Press Chest Fly

GERMAN VOLUME TRAINING

Superset 10-20 reps of both exercises, then 10 seconds rest 10 set

Decline Fly (see video): 10-20 reps Decline Dumbbell Press: 10-20 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 *If you’re lunging for time, most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

ELEVATED CORE WARMUP:

TIME FRAME TRAINING Abs & Low Back

Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes

TIME FRAME TRAINING - 2 MINUTES

Military Press: Max Reps

TIME FRAME TRAINING - 2 MINUTES

Bicep Curls: Max Reps

TIME FRAME TRAINING - 2 MINUTES

Pushdowns or DB Skulls: Max Reps

4-WAY 20’s: 3 SETS

Regular Curls - Elbows Out Regular Curls Hammer Curls - Elbows Out Hammer Curls

4-WAY 20’s: 3 SETS

Db Skulls - To the Nose DB Rollbacks Elbows Out Press Elbows Out Neck Press

REP PROGRESSION: 3 SETS 

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

Lateral Raise & Frontal Raise

CORE: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 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

If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

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

CORE WARMUP

Time Frame Training

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

GVT

Superset: 10-20 reps of both exercises, then 10 seconds rest 10 sets

Incline Bench Press: 10-20 reps Chest Supported or Double Rows: 10-20 reps

REP PROGRESSION: 3 SETS

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

Regular Press Elbows Tucked Chest Fly

REP LADDER BACK UPPER PUMP 

Rep Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.)

Double Twist Rows Around the Worlds (Lying Down)

CORE

Weighted Crunches: Max Reps in 3 minutes

Advanced: 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

*If you’re lunging for time, most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

ELEVATED CORE WARMUP - TIME FRAME TRAINING

Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts - Right Leg - 1 minute max reps Stiff Leg Deadlifts - Left Leg - 1 minute max reps Stiff Leg Deadlifts - Both - 1 minute max reps Superman Reps: 1 minute Superman Hold: 30 seconds

6-SET SUPERSET

DB Regular Curls: 20 reps Hammer Curls: 20 reps Twist Curls: 20 reps Reverse Curls: 20 reps Wrist Curls: 20 reps Concentration Curls: 20 reps

6-SET SUPERSET

DB Skulls: 20 reps Kick with Twist: 20 reps Twist Skulls: 20 reps Elbow-out Press: 20 reps Bench Dips: 20 reps Band Pushdowns or Elbows-out Neck Press: 20 reps

CORE: 10 SETS

Ab Wheels: 10 reps Weighted Crunches: 10 reps

CONDITIONING

Walking Lunges 17 minutes Bodyweight to additional 10-20 lbs

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 400m & 30 minutes to finish 800m

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 400m & 30 minutes to finish 800m