1:1:1: Dumbbell shredz, winning repeatedly, and daydreaming | 8.7.23

by Cory Gregory | 8.7.23
3-5 minute read

Dumbbell shredz, winning repeatedly, and daydreaming

💪 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

TIME FRAME TRAINING: 1-2 MINUTES

Push-ups: Max Reps

TIME FRAME TRAINING: 1-2 MINUTES

Pull-ups: Max Reps (if available)

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

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

80 REP EXPLOSION: 1 ARM ROWS
80 reps per arm
Rule is you can’t switch to other arm till 90 reps is complete. Don't put them down.

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

CONDITIONING

Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m