DB SHRED : SwoleMania

ELEVATED CORE WARMUP: 15 MINUTES

Weighted Crunches: Max reps in 5 minutes (25lbs) Weighted Bicycle Crunches: Max reps 3 minutes (10 lbs behind head) Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes

*Add ankle weights to arms if needed

GANGSTER CIRCUIT 1: 5 SETS

Push-ups: 20 reps Bent Over DB Rows: 30 reps Incline Press: 20 Reps Pull-ups or Band Pulldowns: 10-30 reps

GANGSTER CIRCUIT 2: 5 SETS

Flat DB Bench Press: 30 reps Stiff Arm Band Pulldowns: 20 reps Flat Dumbbells Flys: 30 reps Dumbbells Pullovers: 20 reps

GANGSTER CIRCUIT 3: 5 SETS

Incline Fly: 20 reps Undergrip Chest-supported DB Rows: 30 reps Close-grip Push-ups: To Failure Band Seated Rows: 30 reps

THEN 1 MONSTER SET All 3 circuits in a row 1x through

CORE: TIME FRAME TRAINING

Stick Twists: 3 minutes Hanging Knee Ups (if possible): 3 sets of 20 reps Ab Wheels: 100 reps 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 (25lbs) Weighted Bicycle Crunches: Max reps 3 minutes (10 lbs behind head) Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes

*Add ankle weights to arms if needed

GANGSTER CIRCUIT 1: 5 SETS

Deep Squats: 20 reps Military Press: 30 reps Sumo Dumbbell Deadlifts: 20 Reps Arnold Press: 30 reps

GANGSTER CIRCUIT 2: 5 SETS

Stiff Leg Deadlifts: 30 reps Lateral Raises: 20 reps Banded Hamstring Curls: 30 reps Frontal Raises: 20 reps

GANGSTER CIRCUIT 3: 5 SETS

Hip Raises Fire Hydrant: 20 reps Face Pulls: 30 reps Sissy Squats: 10 reps Dumbbell Shrugs: 30 reps

1 MONSTER SET All 3 circuits in a row 1x through

CORE: TIME FRAME TRAINING

Stick Twists: 3 minutes Hanging Knee Ups (if possible): 3 sets of 20 reps Ab Wheels: 100 reps 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 (25lbs) Weighted Bicycle Crunches: Max reps 3 minutes (10 lbs behind head) Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes

*Add ankle weights to arms if needed

GANGSTER CIRCUIT 1: 5 SET SUPERSET

Forehead Curls: 20 reps Band Pushdowns: 30 reps Hammer Curls: 20 Reps Overhead Band Extensions: 30 reps

GANGSTER CIRCUIT 2: 5 SET SUPERSET

Cross Body Hammer Curls: 30 reps Elbow-out Press: 20 reps Incline Curls: 30 reps DB Skullcrushers: 20 reps

GANGSTER CIRCUIT 3: 5 SET SUPERSET

Concentration Curls: 20 reps Kickbacks:  30 reps Forearm Curls - palms up: 10 reps Single-arm Extensions: 30 reps

1 MONSTER SET All 3 circuits in a row 1x through

CORE: TIME FRAME TRAINING

Stick Twists: 3 minutes Hanging Knee Ups (if possible): 3 sets of 20 reps Ab Wheels: 100 reps 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 (25lbs) Weighted Bicycle Crunches: Max reps 3 minutes (10 lbs behind head) Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes

*Add ankle weights to arms if needed

GANGSTER CIRCUIT 1: 5 SETS

Flat DB Bench Press: 30 reps Stiff Arm Band Pulldowns: 20 reps Flat Dumbbells Flys: 30 reps Dumbbells Pullovers: 20 reps

GANGSTER CIRCUIT 2: 5 SETS

Incline Fly: 20 reps Undergrip Chest-supported DB Rows: 30 reps Close-grip Push-ups: To Failure Band Seated Rows: 30 reps

GANGSTER CIRCUIT 3: 5 SETS

Push-ups: 20 reps Bent Over DB Rows: 30 reps Incline Press: 20 Reps Pull-ups or Band Pulldowns: 10-30 reps

1 MONSTER SET All 3 circuits in a row 1x through

CORE: TIME FRAME TRAINING

Stick Twists: 3 minutes Hanging Knee Ups (if possible): 3 sets of 20 reps Ab Wheels: 100 reps 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 (25lbs) Weighted Bicycle Crunches: Max reps 3 minutes (10 lbs behind head) Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes

*Add ankle weights to arms if needed

GANGSTER CIRCUIT 1: 5 SETS

Deep Squats: 20 reps Military Press: 30 reps Sumo Dumbbell Deadlifts: 20 Reps Arnold Press: 30 reps

GANGSTER CIRCUIT 1: 5 SETS

Hip Raises Fire Hydrant: 20 reps Face Pulls: 30 reps Sissy Squats: 10 reps Dumbbell Shrugs: 30 reps

GANGSTER CIRCUIT 3: 5 SETS

Stiff Leg Deadlifts: 30 reps Lateral Raises: 20 reps Banded Hamstring Curls: 30 reps Frontal Raises: 20 reps

1 MONSTER SET All 3 circuits in a row 1x through

CORE: TIME FRAME TRAINING

Stick Twists: 3 minutes Hanging Knee Ups (if possible): 3 sets of 20 reps Ab Wheels: 100 reps 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 (25lbs) Weighted Bicycle Crunches: Max reps 3 minutes (10 lbs behind head) Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes

*Add ankle weights to arms if needed

BIG ASS GANGSTER CIRCUIT: 5-6 TIMES THROUGH

Forehead Curls: 20 reps Band Pushdowns: 30 reps Hammer Curls: 20 Reps Overhead Band Extensions: 30 reps Cross Body Hammer Curls: 30 reps Elbow-out Press: 20 reps Incline Curls: 30 reps DB Skullcrushers: 20 reps Concentration Curls: 20 reps Kickbacks: 30 reps Forearm Curls - palms up: 10 reps Single-arm Extensions: 30 reps

CORE: TIME FRAME TRAINING

Stick Twists: 3 minutes Hanging Knee Ups (if possible): 3 sets of 20 reps Ab Wheels: 100 reps 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