DB SHRED V.3: GET RIPPED OR DIE TRYIN&;

POSTERIOR AND CORE WARMUP: 2 SETS Weighted Crunches: 25 reps Deadlifts: 25 reps

5 SET SUPERSET

3 STOP PUSH-UPS Elbow break, Halfway down, at the bottom then up 10-20 reps

Isometric 1 minute Row HOLD Shoulder blades together & squeeze

5 SET SUPERSET Winding Incline Press: 20 reps

Band Pull Aparts or Flat T-Raises: 20 reps

5 SET TRI-SET Ultra-wide Push-ups: 20 reps

Dumbbell Flys: 30 reps

Lying DB Pullovers: 20 reps

2 SETS EACH

Weighted Crunches: 25 reps

Stiff-leg Deadlifts: 20 reps

CONDITIONING: WALKING LUNGES

Advanced: 400-800 meters

Intermediate: 5-10 minutes

Beginner to Intermediate: 10-20 minutes Walking on incline of 10-15%

1 SET WARMUP Dumbbell Curls: 100 reps Lateral Raises: 100 reps Band Pushdowns or DB Skulls: 100 reps

5 SET TRI-SET Military Press: 15 reps Frontal Raises: 15 reps Arnold Press: 15 reps

5 SET TRI-SET Elbows-out Press: 30 reps Dips: 30 reps Kickbacks: 30 reps

3 SETS Rep Progression G Curls 1 regular, 1 hammer, 1 concentration Up to 6-8 reps

2 SETS EACH

Weighted Crunches: 25 reps

Stiff-leg Deadlifts: 20 reps

CONDITIONING: WALKING LUNGES

Advanced: 400-800 meters

Intermediate: 5-10 minutes

Beginner to Intermediate: 10-20 minutes Walking on incline of 10-15%

BODYWEIGHT SQUATS 5-10 minutes STRAIGHT

WALKING LUNGES 15 minutes Heaviest dumbbells as possible

4 SET TRI-SET Weighted Crunches: 25 reps Ab Wheels: 15-25 reps Single Leg Deadlifts: 15 reps

POSTERIOR CHAIN & CORE WARMUP: 3 SETS Weighted Crunches: 25 reps Single Leg Deadlifts: 15 reps

3 WAY REP PROGRESSION: 5 SETS 1 Press, 1 Fly, 1 Push-up Up to 10 reps what you got

SUPERSET WITH:

3 WAY REP PROGRESSION: 5 SETS 1 Y, 1 T, 1 Arrow Up to 10 reps what you got

5 SET SUPERSET Close-Medium-Wide Pushups: 10/10/10 reps Double-arm Rows: 50 reps

5 SET TRI-SET Bridge: 30-60 seconds Bicycle Crunches: 50-100 reps Ab Wheels: 20 reps

CONDITIONING: WALKING LUNGES

Advanced: 400-800 meters

Intermediate: 5-10 minutes

Beginner to Intermediate: 10-20 minutes Walking on incline of 10-15%

1000 REP WORKOUT

Military Press: 100 reps Laterail Raises: 100 reps Frontal Raises: 100 reps Bicep Curls: 100 reps Hammer Curls: 100 reps Kickbacks: 100 reps Skullcrushers: 100 reps Elbows-out Press: 100 reps Weighted Crunches: 100 reps Stiff Leg Deadlifts: 100 reps

CONDITIONING: WALKING LUNGES

Advanced: 400-800 meters

Intermediate: 5-10 minutes

Beginner to Intermediate: 10-20 minutes Walking on incline of 10-15%