DB SHRED : Mix of Methods 6

CORE WARMUP

Time Frame Training Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes

GVT

Superset 10-20 reps of both exercises, then 10 seconds rest, 10 sets

Flat Bench Press: 10-20 reps Undergrip Double Rows: 10-20 reps

REP PROGRESSION – 3 SETS

3-Way Rep Progression 1-Arm Rows: 1-1-1 2-2-2 3-3-3 to 5/6 reps 1-Arm Row Regular, Under Grip, Elbows-out

REP LADDER CHEST PUMP

Descending Rep Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.) Push-ups Chest Flys

CORE

Weighted Crunches: Max Reps in 3 minutes Advanced: Ab Wheels 10 sets of 10 with 10 seconds rest Supermans: Max Reps in 3 minutes

CORE WARMUP: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes

DUMBBELL TRICEPS REP LADDER

Triceps Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.)

Dumbbells Rollbacks KickBacks with a Twist

GERMAN VOLUME TRAINING

Tri-set: 10-20 reps of all exercises, then 10 seconds rest 10 sets

Arnold Press: 10 reps Lateral Raises: 10 reps Standing Arrows: 10 reps

3-WAY 20’s: 5 SETS

Dumbbell Curls (Dumbbells touching, regular, elbows out)

CORE

Weighted Crunches: Max Reps in 3 minutes Advanced: 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 *If you’re lunging for time, most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

ELEVATED CORE WARMUP

TIME FRAME TRAINING Abs & Low Back

Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes

TIME FRAME TRAINING

100-250 reps For Time (depends on level)

Body Squats

GERMAN VOLUME TRAINING

Superset 10-20 reps of both exercises, then 10 seconds rest, 10 sets

Hamstring Curls or Stiff Leg Deadlifts: 20 reps Calf Raises: 10-20 reps

CORE: TIME FRAME TRAINING

Weighted Crunches: Max Reps in 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 If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

ELEVATED CORE WARMUP

TIME FRAME TRAINING

Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts: Max reps in 3 minutes Supermans: Max reps 2 minutes

GERMAN VOLUME TRAINING

Superset 10-20 reps of both exercises, then 10 seconds rest
, 10 sets

Push-ups: 20 reps Bodyweight Rows or Pull-ups: 10 reps

TIME FRAME TRAINING: 2 MINUTES

Chest Flyes: Max reps

TIME FRAME TRAINING: 2 MINUTES

Bent Over Rows (under-grip): Max reps

3 WAY 20’s – 3 SETS

DB Incline Incline Arnold Press Incline Fly

BASIC HIGH VOLUME: 3 SET SUPERSET

Dumbbell Pullover: 30 reps Decline Fly: 30 reps

CORE: TIME FRAME TRAINING

Weighted Crunches: Max reps in 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

WARMUP

Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts: Max reps in 3 minutes Supermans: Max reps 2 minutes

THE QUAD SET MINI GAUNTLET FOR BICEPS: 3-5 SETS

DB Curls: 28 Method (7 regular -7 super slow 7 top reps 7 bottom reps)

Rep Progression Regular & Hammer: 6 reps (1-1 2-2 3-3 4-4 5-5 6-6 reps)

Hammer Curls: 30 reps

Incline Dumbbell Curls: 8 reps, twist 5 count, then 4 more reps

Once done, rest for 2 minutes Repeat this for 3-5 sets Your arms will feel ridiculous after this

THE QUAD SET MINI GAUNTLET FOR TRICEPS: 3-5 SETS

Band Arnold Pushdowns: 20 Full reps 20 1/4 at bottom reps

Band Pushdowns: 28 Method (7-7-7-7 Regular-Super Slow-Top-Bottom)

Rep Progression DB Skullcrusher & Elbows-out Press (6 reps 1-1 2-2 3-3 4-4 5-5 6-6)

DB Skulls Crushers to the Nose: 30 reps

Bench Dips: 20 reps

Once done, rest for 2 minutes Repeat this for 3-5 sets Your arms will feel ridiculous after this

CORE: TIME FRAME TRAINING

Weighted Crunches: Max reps in 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

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline