DB SHRED : Gauntlet Life of Retro Swole &; DB Shred Version

CHEST & BACK

Incline Dumbbell Press: 30 reps Flat Dumbbell Press: 30 reps

Pulldowns (wide grip) w/ bands or Pull-ups Failure: 20 reps Undergrip (close) Pulldowns w/ bands or Chin-ups to Failure: 20 reps Dumbbell Flys: 30 reps Dumbbell Pullovers: 30 reps

5 sets with 1 minute rest in between

ARMZ

Band Pushdowns: 30 reps Overhead Band Pushdowns: 30 reps Regular Curls: 20 reps Hammer Curls: 20 reps Elbows-out Neck Press: 30 reps Seated DB Curls: 20 reps

5 sets with 1 minute rest in between

300 REP ABZ

Roman Chair: 100 reps Weighted Crunches: 100 reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

5 SET SUPERSET

Body Squat: 25 reps Sissy Squats: 15 reps

LEG NASTY GAUNTLET

Split Leg Squats - Back Leg Elevated: 15 reps Leg Extensions with ankle weights: 25 reps Stiff Leg Deadlifts: 25 reps Back Extensions or Good Mornings w/ bands: 25 reps Banded Hamstrings: 25 reps

5 sets with 1 minute rest in between

CAPPED SHOULDERS PUMP-SET

Military Press: 30 reps Go heavier 20 reps Go heavier 10 reps Lateral Raises: 30 reps Go heavier 20 reps Go heavier 10 reps Arrows: 30 reps Go heavier 20 reps Go heavier 10 reps Frontal Raises: 30 reps Go heavier 20 reps Go heavier 10 reps

5 sets with 1 minute rest in between

300 REP ABZ

Roman Chair: 100 reps Weighted Crunches: 100 reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

CHEST & BACK

Incline Dumbbell Press: 30 reps Flat Dumbbell Press: 30 reps

Pulldowns (wide grip) w/ bands or Pull-ups Failure: 20 reps Undergrip (close) Pulldowns w/ bands or Chin-ups to Failure: 20 reps Dumbbell Flys: 30 reps Dumbbell Pullovers: 30 reps

5 sets with 1 minute rest in between

ARMZ

Band Pushdowns: 30 reps Overhead Band Pushdowns: 30 reps Regular Curls: 20 reps Hammer Curls: 20 reps Elbows-out Neck Press: 30 reps Seated DB Curls: 20 reps

5 sets with 1 minute rest in between

300 REP ABZ

Roman Chair: 100 reps Weighted Crunches: 100 reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

5 SET SUPERSET

Body Squat: 25 reps Sissy Squats: 15 reps

LEG NASTY GAUNTLET

Split Leg Squats - Back Leg Elevated: 15 reps Leg Extensions with ankle weights: 25 reps Stiff Leg Deadlifts: 25 reps Back Extensions or Good Mornings w/ bands: 25 reps Banded Hamstrings: 25 reps

5 sets with 1 minute rest in between

CAPPED SHOULDERS PUMP-SET

Military Press: 30 reps Go heavier 20 reps Go heavier 10 reps Lateral Raises: 30 reps Go heavier 20 reps Go heavier 10 reps Arrows: 30 reps Go heavier 20 reps Go heavier 10 reps Frontal Raises: 30 reps Go heavier 20 reps Go heavier 10 reps

5 sets with 1 minute rest in between

300 REP ABZ

Roman Chair: 100 reps Weighted Crunches: 100 reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

CHEST & BACK

Incline Dumbbell Press: 30 reps Flat Dumbbell Press: 30 reps

Pulldowns (wide grip) w/ bands or Pull-ups Failure: 20 reps Undergrip (close) Pulldowns w/ bands or Chin-ups to Failure: 20 reps Dumbbell Flys: 30 reps Dumbbell Pullovers: 30 reps

5 sets with 1 minute rest in between

ARMZ

Band Pushdowns: 30 reps Overhead Band Pushdowns: 30 reps Regular Curls: 20 reps Hammer Curls: 20 reps Elbows-out Neck Press: 30 reps Seated DB Curls: 20 reps

5 sets with 1 minute rest in between

300 REP ABZ

Roman Chair: 100 reps Weighted Crunches: 100 reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters