DB SHRED : 1000 REP MADNESS

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

REST PAUSE 1000 REP ALL DUMBBELL BACK WORKOUT

The Method: use weight you can get maybe 20-30 reps, but get to 100 without un-engaging from the bar, band, dumbbells etc. The plan is the up the volume to grow.

100 REPS EACH

Double Bent Over Dumbbell Rows Stiff Arm Band Pulldowns 1-Arm Cable Band Rows Chest Supported Dumbbell Rows DB Shrugs Band Face-pulls Banded Arrows Dumbbell Pullovers Chest Supported Ys Band Pulldowns

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

REST PAUSE 1000 REP ALL DUMBBELL CHEST & TRICEP WORKOUT

The Method: use weight you can get maybe 20-30 reps, but get to 100 without un-engaging from the bar, band, dumbbells etc. The plan is the up the volume to grow.

REST PAUSE 500 REP CHEST WORKOUT

100 Reps Each

Incline Barbell DB Bench Press Dumbbell Flat Bench 3.Incline Flys 4.Bench Dips 5.Band Flys

REST PAUSE 500 REP TRICEP WORKOUT

100 Reps Each

Dumbbell Rollbacks Straight Arm Pushdowns Bodyweight Skullcrushers Kickbacks with Twist Band Pushdowns

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

REST PAUSE 1000 REP LEG WORKOUT

The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc. The plan is the up the volume to grow.

100 Reps Each

Bodyweight Squats Close Stance Bodyweight Squats Wide Stance Sissy Squats Band Hamstrings Curls Tibialis Pump 50 per leg Seated Calves (or outer thighs) Standing Calf Raises Dumbbell Split Squats (50 per leg) Hips Side Leg Raises (100 per side) Seated Calf Raises with Dumbbells

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

100 Reps Each

Chest Supported Dumbbell Rows Incline Dumbbell Press DB Shrugs Dumbbell Flat Bench Band Face-pulls Band Flys Banded Arrows Push-ups Dumbbell Pullovers Incline Flys

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

PRESS & PUMP: 3-4 SETS

Seated DB Military Press: 8 reps Touch chin & up

DB Shrugs: 20

Lateral Raises Drop sets: 20/20/20 reps

REST PAUSE 1000 REP CHEST WORKOUT

Which means you can’t set bar or band or whatever down till you finish 100 reps each

Straight Barbell Curl with Olympic bar or Dumbbells Skullcrushers with Olympic bar or Dumbbells Band Bicep Curls Band Pushdowns – Black or Red Band Hammer Curls Tricep Kickbacks with Twist Incline Dumbbell Curls Twist Curls Bodyweight Skullcrushers Forearm Curls

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters