DUMBBELL SHRED V. 2 &; PATHWAY TO PUMPITIS

WARMUP POSTERIOR CHAIN & CORE: 2 SETS Ab Wheels: 10-25 reps Single Leg  Deadlifts: 15-20 reps

5 SET SUPERSET Tempo Pushups (5 count down & Press): 10-20 reps ISO Rows: 20 reps (hold one static while pump other dumbbell)

5 SET SUPERSET Incline Press: 20 bottom 1/4 reps, 20 full reps Standing or Chest-supported T’s: 15 reps Standing or Chest-supported Arrows: 15 reps

5 SET SUPERSET Chest Fly’s: 20 1/4 reps, 20 full Lying Dumbbells Pullovers: 15 reps

2-3 SETS 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

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 reps 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 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

6 SET SUPERSET DB Front Squats: 15 deep, 1 count pause reps Stiff Leg Deadlifts: 25 reps

Weighted Crunches: 4 sets of 25 reps

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

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

5 SET SUPERSET Incline Press: 20 reps Temp Pushups: 10 rep (2 stop)

5 SET SUPERSET Single Arm Rows: 10/10/10 (regular, elbows out, undergrip) Ab Wheels: 10-20 reps

3-5 SET SUPERSET Chest Flys: 20 reps Double Arm DB Pullovers: 20 reps

2-3 SET SUPERSET Bridge: 30-60 seconds Bicycle Crunches: 50-100 reps

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

5 SET SUPERSET Military Press: 28 Method Lateral Raises: 25 reps

5 SET QUAD-SET Hammer Curls: 20 reps Dumbbell Skullcrushers: 20 reps Dumbbell Regular Curls: 20 reps Dumbbell Elbows Out Press: 20 reps

3-5 SET SUPERSET Kickbacks: 20 reps Shrugs: 20 reps

4 SET SUPERSET Weighted Crunches or Ab Wheels: 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