DB SHRED : Mix of Methods 5

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

PUSH-UPS

2 sets of 50 reps

Choose difficulty Break up however you want Rest 3 minutes between sets

PULL-UPS

If available or bodyweight rows 2 sets of 40 reps

Switch up grips Rest 3 minutes between sets

5 SET TRI-SET

Flat DB Bench Press: 20 reps Hold in Locked out Position: 20 seconds Flat DB Fly: 20 reps

5 SET TRI-SET

DB Bent Over Rows: 20 reps DB Bent Over Row ISO Hold: 20 seconds DB Upright Rows: 20 reps

CORE: TIME FRAME TRAINING

Stick Twists: 3 minutes Ab Wheels: 10 sets of 10 reps, 10 sec 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: TIME FRAME TRAINING

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

TIME FRAME TRAINING:

Hammer Curls Military Press DB Kickbacks Rest 1 minute

Set 1: 15 rep pump (15 second hold) 15 more reps Set 2: Heavy 20 reps each Set 3: Pump 50 reps Set 4: 12 reps regular 12 1/4 reps

3-WAY 20’s: 3 SETS

DB Skullcrushers - Nose, Forehead, Behind Head

3-WAY 20’s: 3 SETS

Laterals,  Frontals,  Arnold Press

CORE: TIME FRAME TRAINING

Stick Twist: 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

ELEVATED CORE WARMUP: TIME FRAME TRAINING

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

TIME FRAME TRAINING

DUMBBELL SQUATS

Week 1: 20 lb dumbbells as many reps as possible in 5 minutes

Week 2: 30 lb dumbbells as many reps as possible in 5 minutes

Week 3:  15 lb dumbbells as many reps as possible in 5 minutes

Week 4: 10 lb dumbbells as many reps as possible in 5 minutes

THEN:

5-WAY STIFF LEG DEADLIFT: 3 SETS

20 reps Feet Touching 20 reps Close to Shoulder-width 20 reps Shoulder-width 20 reps Sumo - Toes Forward 20 reps Sumo Toes Out

BAND HAMSTRING CURLS

5 sets of 30 reps

CORE: TIME FRAME TRAINING

Stick Twist: 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

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 DB Arrows: 25 reps Flat Bench Press: 25 reps DB Shrugs: 25 reps

500 REPS (5 SETS)

Push-ups: 25 reps One Arm Rows Overhand: 25 reps each arm Bench Dips: 25 reps Band Rows: 25 reps

CORE: TIME FRAME TRAINING

Stick Twists: 3 minutes Ab Wheels: 10 sets of 10 reps, 10 sec 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: TIME FRAME TRAINING

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

PUMPMATIC WARMUP: 3-5 SETS

Alternating DB Curls: 12-20 reps Arnold Press: 12-20 reps Dumbell Skulls: 12 20 reps

HUGE MONSTAH SET: 5 TOTAL SETS

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

Regular Curls Hammer Curls

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

Regular Kickbacks Twist Kickbacks

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

Lateral Raises Frontal Raises

CORE: TIME FRAME TRAINING

Stick Twist: 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

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters