GOLDEN ERA DB SHRED: Volume 66 // PUMP :30 EDITION 2

WARMUP: 3 MINUTES

Push-ups: 2 sets of 20 reps Banded Arrows: 2 sets of 20 reps

HEAVY TFT (TIME FRAME TRAINING): 5 MINUTES

Incline Dumbbell Bench Press: As many reps as possible in 5 minutes

HEAVY TFT (TIME FRAME TRAINING): 5 MINUTES

Flat Dumbbell Bench Press: As many reps as possible in 5 minutes

100 REP EXPLOSION: 5 MINUTES

Incline Dumbbell Bench Press

100 REP EXPLOSION: 5 MINUTES

Flat Dumbbell Bench Press

AMRAP: 7 MINUTES

*AMRAP: As Many Rounds & Reps As Possible

Dumbbell Flat Fly: 12 reps with 3 count stretch *Mini rest & right back on

PUMP :30

ADD-ONS:

WEIGHTED CRUNCHES

100 reps

CONDITIONING

Walking Lunges: 15 minutes OR Incline Hill Walking: 20-30 minutes

TFT (TIME FRAME TRAINING): 5 MINUTES

Pull-ups or Scaled Banded Pull-ups: As many reps as possible in 5 minutes

GVT (GERMAN VOLUME TRAINING) W/ TWIST: 6 MINUTES

1 Arm Rows 10 sets of 10 reps with 10 seconds rest between sets

GVT (GERMAN VOLUME TRAINING) W/ TWIST: 4 MINUTES

Dumbbell Pullovers 10 sets of 10 reps with 10 seconds rest between sets

SUPERSET: 15 MINUTES

Chest Supported Rows: 20, 15, 10, 5, 20 Dumbbell Shrugs: 20, 15, 10, 5, 20

ADD-ONS:

WEIGHTED CRUNCHES

100 reps

CONDITIONING

Walking Lunges: 15 minutes OR Incline Hill Walking: 20-30 minutes

100 REP EXPLOSION: 4 MINUTES

Hamstring Curls: 100 reps with ankle weights each side

MAIN MOVEMENT: 15 MINUTES

Squats

Bodyweight (heels up): 20 reps Bodyweight + 20 lb DB: 30 reps Bodyweight + 30 lb DB: 40 reps Bodyweight + 40 lb DB: 50 reps

AMRAP: 6 MINUTES

*AMRAP: As Many Rounds & Reps As Possible

Sissy Squats: 15 reps Calf Raises: 15 reps

TFT (TIME FRAME TRAINING): 5 MINUTES

Weighted Walking Lunges: As many reps as possible in 5 minutes

ADD-ONS:

WEIGHTED CRUNCHES

100 reps

CONDITIONING

Walking Lunges: 15 minutes OR Incline Hill Walking: 20-30 minutes

100 REP EXPLOSION: 3 MINUTES

Banded Arrows: 100 reps

PYRAMID SUPERSET: 15 MINUTES

Dumbbell Military Press: 30, 20, 10, 5, 20, 30 Lateral Raises: 30, 20, 10, 5, 20, 30

4-WAY FRONTALS: 7 MINUTES

2 sets, 100 reps

Regular: 25 reps Thumbs-up: 25 reps Pinky’s up: 25 reps Alternating: 25 reps

TFT (TIME FRAME TRAINING): 2.5 MINUTES

Dumbbell Shrugs: As many reps as possible in 2.5 minutes

TFT (TIME FRAME TRAINING): 2.5 MINUTES

Upright Rows: As many reps as possible in 2.5 minutes

ADD-ONS:

WEIGHTED CRUNCHES

100 reps

CONDITIONING

Walking Lunges: 15 minutes OR Incline Hill Walking: 20-30 minutes

WARMUP: 3 MINUTES

Regular Curls: 50 reps Dumbbell Skulls: 50 reps

3 SETS: 12 MINUTES

Incline Dumbbell Curls: 8, 5-count twist, 4 more Incline Hammer: 8, 5-count twist, 4 more Incline Twist Curls: 50 reps

*1 minute rest

3 SETS: 10 MINUTES

Skullcrushers: 20/20/20

*Use a Dumbbell - flip like a bar with palms up

Nose: 20 reps Forehead: 20 reps Bench: 20 reps

*1 minute rest

3 SETS: 5 MINUTES

Rep Progression Curls Regular & Hammer: 6 reps 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

ADD-ONS:

WEIGHTED CRUNCHES

100 reps

CONDITIONING

Walking Lunges: 15 minutes OR Incline Hill Walking: 20-30 minutes

ADD ON CONDITIONING

Walking Lunges: 15 minutes OR Incline Hill Walking: 20-30 minutes

ADD ON CONDITIONING

Walking Lunges: 15 minutes OR Incline Hill Walking: 20-30 minutes