DB SHRED : Fantasy Football Pumptacular All-Star

WARMUP POSTERIOR CHAIN & CORE: 2 SETS

Ab Wheels: 10-25 reps Single Leg  Deadlifts: 15-20 reps

5 SET SUPERSET

Tempo Pushups (5 count down & Press): 10-20 reps ISO Rows: 20 reps (hold one static while pump other dumbbell)

5 SET SUPERSET

Incline Press: 20 bottom 1/4 reps, 20 full reps Standing or Chest-supported T’s: 15 reps Standing or Chest-supported Arrows: 15 reps

5 SET SUPERSET

Chest Fly’s: 20 1/4 reps, 20 full Lying Dumbbells Pullovers: 15 reps

2-3 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 20 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

1 SET WARMUP

Dumbbell Curls: 100 reps Lateral Raises: 100 reps Band Pushdowns or DB Skulls: 100 reps

5 SET TRI-SET

Military Press: 15 reps Frontal Raises: 15 reps Arnold Press: 15 reps

5 SET TRI-SET

Elbows-out Press: 30 reps Dips: 30 reps Kickbacks: 30 reps

3 SETS

Rep Progression G Curls 1 regular, 1 hammer, 1 concentration Up to 6-8 reps

2 SETS EACH

Weighted Crunches: 25 reps Stiff-Leg Deadlifts: 20 reps

CONDITIONING: WALKING LUNGES

Advanced: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes Walking on incline of 10-15%

SQUAT CIRCUIT: 7 SET CIRCUIT

Walls Sits: 30-60 seconds Regular Squats: 60 seconds Isometric Squats: 30-60 seconds

5 SET SUPERSET

Weighted Lunges: 10 reps Weighted Crunches: 20 reps

No conditioning rest..

5 SET SUPERSET

Incline ISO Press: 20 Reps

Chest Supported ISO Rows:  20 reps 20 reps each arm with the other holding an isometric then both 20 reps together.

5 SET TRI-SET

Biceps ISO Curls: 20 Reps Lateral ISO Raises: 20 reps Tricep ISO Band Pushdowns or Tricep Kickbacks: 20 reps 20 reps each arm with the other holding an isometric then both 20 reps together

4 SET SUPERSET

Weighted Crunches: 25 reps Bridge: 30-60 seconds

CONDITIONING: WALKING LUNGES

Advanced: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

WARMUP: 2 TIME THROUGH: TIME FRAME TRAINING

Forearm Plank: 1 minute Plank on Hands: 1 minute Superman Hold: 30 seconds Superman Presses: 30 seconds Glute Bridges: 1 minute DB Stiff Leg Deadlifts: 1 minute

6-SET SUPERSET

DB Cross-body Curls: 20 reps Double DB Overhead Tricep Extensions: 25 reps DB Winding Curls: 20 reps Double DB Tricep Kickbacks with Twist: 25 reps

5-SET SUPERSET

DB Skulls to Nose: 15 reps DB Skulls to Forehead: 15 reps DB Skulls Behind Neck: 15 reps DB ISO Hold: 1 minute

CORE: 3-5 SETS

Ab Wheels: 20 reps Leg Lifts: 1 minute

CONDITIONING

Walking Lunges: 10 minutes bodyweight Weighted Walking Lunges: 10 minutes (10-20 lbs)

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters