SAVE THE DATE! MUSCLE ISLAND JUNE 27th
1:1:1: Dumbbell shredz, winning repeatedly, and daydreaming | 8.7.23
Β
by Cory Gregory | 8.7.23
3-5 minute read
Β
Dumbbell shredz, winning repeatedly, and daydreaming
Β
πͺ WORKOUT
DB Shred 59: Chest & back
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 2 minutes
Weighted Bicycle Crunches: Max Reps in 30 seconds
Stiff Leg Deadlifts: Max Reps in 2 minutes
Supermans: Max Reps in 1 minute
Β
TIME FRAME TRAINING: 1-2 MINUTES
Push-ups: Max Reps
Β
TIME FRAME TRAINING: 1-2 MINUTES
Pull-ups: Max Reps (if available)
Β
REP PROGRESSION: 1-2 SETS
2-Way DB Bench Press: 1-1-1 2-2-2 3-3-3 to 4 reps
Regular & palms facing
Β
GERMAN VOLUME TRAINING
Superset 10 reps of both exercises, then 10 seconds rest for 8 sets total
Flat Chest Flys: 8 reps
Chest-supported Double Arm Dumbbell Rows: 8 reps
Β
80 REP EXPLOSION: 1 ARM ROWS
80 reps per arm
Rule is you canβt switch to other arm till 90 reps is complete. Don't put them down.
Β
CORE: TIME FRAME TRAINING
Stick Twist: 2 minutes
Advanced: GVT Ab Wheels: 6 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 1 minutes
Β
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
*If youβre lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
Β
π€ THOUGHT
"Goals are for people who care about winning once.
Systems are for people who care about winning repeatedly."
Β
π QUOTE
"Don't quit day dreaming. Because with action and consistency, they might just come true."
β Cory Gregory
π More from CoryG on Twitter
Β
