DB SHRED V.6: ALL STAR EDITION

2 SET WARMUP POSTERIOR CHAIN & CORE Weighted Crunches: 25 reps Stiff Leg Deadlifts: 20 reps

5 SET SUPERSET Wide Grip Pushups: 10-30 reps Double Arm Row: 20 reps

5 SET SUPERSET Flat or Incline Press: Rep Progression 6-8 reps each

Standing Arrows: 20 reps

5 SET SUPERSET Chest Fly’s: 20 reps Double Dumbbell Pullovers: 20 reps

2-3 SET SUPERSET Weighted Crunches: 25 reps Stiff Leg Deadlifts: 20 reps

CONDITIONING Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline

2-3 SETS Ab Wheels: 25 reps Single-Leg Deadlifts: 20 reps total

2 SET WARMUP Hammer Curls: 30 reps Lateral Raises: 30 reps Kickbacks: 30 reps

5 SET TRI-SET Arnold Press: 8-15 reps Dumbbells Skulls: 8-15 rep Double Arm Curls: 8-15 reps

5 SET TRI-SET Upright Rows: 30 reps Dips: 30 reps Hammer Curls Cross-Body: 20 reps

2-3 SETS Weight Crunches: 25 reps Stiff Leg Deadlifts: 20 reps

CONDITIONING Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

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

WARMUP POSTERIOR CHAIN & CORE Ab Wheels or Weighted Crunches: 25 reps Single Leg Deadlifts: 15 reps

5 SET SUPERSET Tempo Pushups: 10 rep (5-count descent) ISO Row: 20 reps each arm

5 SET SUPERSET Incline Press: 20 1/4 reps, 20 regular Standing or Chest-supported T's & Arrows: 15 reps each

5 SET SUPERSET Chest Fly: 20 1/4 reps, 20 regular Double Arm DB Pullovers: 20 reps

3-4 SET SUPERSET Weighted Crunches: 25 reps Stiff Leg Deadlifts: 20 reps

CONDITIONING Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

Weighted Crunches: 100 reps

Stiff Leg Deadlifts: 100 reps

Biceps Curls: 100 reps

Arnold Press: 100 reps

Skull Crushers: 100 reps

Bicycle Crunches: 100 reps

Hammer Curls: 100 reps

Kickbacks: 100 reps

Lateral Raises: 100 reps

Extra Squats hahahah: 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%