DB SHRED 7.0

Push-ups: 10-50 reps (depends on level) Dips: 10-30 reps Dumbbell Furry Punches: 30 reps Dumbbell Wind Curls: 30 Reps Tricep Kickbacks w/ Twist Under: 30 reps Bicycle Crunches: 50 reps Weighted Crunches: 30 reps *Rest 1 minute* 7 sets thru with only 1 minute rest after all exercises

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

4 SET SUPERSET Squats: 30-50 reps (depends on level) *Bodyweight or put dumbbells on your shoulders

Good Mornings: 15-20 reps (weight behind neck)

5 MINUTE STIFF LEG DEADLIFTS Feet Super Close Together: 1 minute

Feet Closer than Shoulder-width: 1 minute

 Shoulder-width: 1 minute

 Feet Pointed Straight: 1 minute

Sumo Toes Out: 1 minute

5 SET SUPERSET Weighted Crunches: 25 reps Bridge: 30 seconds

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

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

Squats: 30-50 reps (depends on level) Bodyweight or put dumbbells on your shoulders Good mornings 15-20 reps ( weight behind neck ) 4 sets

5 MINUTE STIFF LEG DEADLIFTS

Feet Super Close Together: 1 minute

Feet Closer Than Shoulder-width: 1 minute

Shoulder-width: 1 minute

Feet Pointed Straight: 1 minute

Sumo Toes Out: 1 minute

5 SET SUPERSET Weighted Crunches: 25 reps Bridge: 30 seconds

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

FAILURE SETS Push-ups:  To Failure 1 minute rest

Push-ups: To Failure 1 minute rest

Push-ups: To Failure

SHOULDER BURNER: 3-5 SET TRI-SET Dumbbell Flurry Punches: 1 minute Lateral Raises: 1 minute Military Press: 1 minute 1 minute rest

TRICEP BURNER: 3-5 SET TRI-SET Dips: 30 reps Tricep Kickbacks w/ Twist Under: 30 reps Dumbbell Skullcrushers: 30 Reps 1 minute rest

3 SET TRI-SET Bicycle Crunches: 1 minute Weighted Crunches: 1 Minute Bridge: 1 minute 1 minute rest

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