6 minutes Every Minute on the minute:
:20 second Max Rep Dumbbell Bench Press / Floor Press
-rest the remaining :40 Seconds
*increase weight if you can or choose a weight that will give you a pump. I would use 50’s for this. You have 20 seconds to do as many reps as you can and then rest the next 40 seconds.
-3 Minute rest-
6 minute Every Minute on the Minute:
:20 second Max Rep Dumbbell Bent Row (standing or using an elevated bench)
*increase weight if you can or choose a weight that will give you a pump. I would use 50’s for this as well. You have 20 seconds to do as many reps as you can and then rest the next 30 seconds
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6 sets, MAX reps00:00:20, 00:40 rest
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6 sets, MAX reps00:00:20, 00:40 rest
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Swole Shred" is a results-driven, 6-week, 4-day-a-week program exclusively available on Zeus Method. Crafted with only dumbbells, it offers both versatility and effectiveness in your fitness journey. With the flexibility to choose from one or all of the daily workouts, this program is tailored to... more
4 Sets *Superset*:
12 Reverse Bent Row
12 Alternating Front Raises
12 Alternating High Pulls 20/10 pounds or choose a weight you can do 12 unbroken fresh
-90 second rest between sets
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4 sets, 12 reps
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4 rds |
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4 sets, 12 reps
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4 rds |
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4 sets, 12 reps
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4 rds |
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4 sets, 00:01:30
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4 rds |
Swole Shred" is a results-driven, 6-week, 4-day-a-week program exclusively available on Zeus Method. Crafted with only dumbbells, it offers both versatility and effectiveness in your fitness journey. With the flexibility to choose from one or all of the daily workouts, this program is tailored to... more
8 Minutes to complete as many times as possible:
8 Bench Press Flys
12 alternating bench press *or lay on an object ground to perform
10 Push Ups
6 renegade rows without the push ups
25/15 would be my recommended weight or something you can complete the flys with, unbroken fresh. Post the weight you used in the Notes.
Swole Shred" is a results-driven, 6-week, 4-day-a-week program exclusively available on Zeus Method. Crafted with only dumbbells, it offers both versatility and effectiveness in your fitness journey. With the flexibility to choose from one or all of the daily workouts, this program is tailored to... more
Death by Reverse Lunge Ladder:
2-4-6-8-10-12-14-16-18…. Every 45 seconds restart:
Minute 1 perform 2 Reverse Lunges in place, minute 2 - 4 lunges, minute 3 - 6 lunges until you fail to complete the lunges in the :45 second window. 35/20# dumbbells is what I would recommend. Score total reps completed
Use a weight that will be challenging for you
| Exercise | ||
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20 sets, MAX reps00:00:45
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6 rds for 10:00 |
Swole Shred" is a results-driven, 6-week, 4-day-a-week program exclusively available on Zeus Method. Crafted with only dumbbells, it offers both versatility and effectiveness in your fitness journey. With the flexibility to choose from one or all of the daily workouts, this program is tailored to... more
4 Sets:
:30 Second Wall Sit
400 M Run
*no rest complete this for time, should feel like you are a baby deer!
Swole Shred" is a results-driven, 6-week, 4-day-a-week program exclusively available on Zeus Method. Crafted with only dumbbells, it offers both versatility and effectiveness in your fitness journey. With the flexibility to choose from one or all of the daily workouts, this program is tailored to... more
2 Sets:
1 Minute Max Dumbbell Strict Press
1 Minute Max Dumbbell Push Press
-90 second rest -
*there is no rest between the strict press and push press
| Exercise | ||
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2 sets, MAX reps00:01:00
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Block A -- 2 rds |
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2 sets, MAX reps00:01:00
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Block A -- 2 rds |
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2 sets, 00:01:30
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Block A -- 2 rds |
Swole Shred" is a results-driven, 6-week, 4-day-a-week program exclusively available on Zeus Method. Crafted with only dumbbells, it offers both versatility and effectiveness in your fitness journey. With the flexibility to choose from one or all of the daily workouts, this program is tailored to... more
3 Sets:
:45 second Max Dumbbell Lateral Raises
:45 second Max Dumbbell Front Raises
45 second Max Push ups
-90 second rest between sets-
| Exercise | ||
|---|---|---|
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3 sets, MAX reps00:00:45
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Block A -- 3 rds |
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3 sets, MAX reps00:00:45
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Block A -- 3 rds |
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3 sets, MAX reps00:00:45
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Block A -- 3 rds |
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3 sets, 00:01:30
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Block A -- 3 rds |
Swole Shred" is a results-driven, 6-week, 4-day-a-week program exclusively available on Zeus Method. Crafted with only dumbbells, it offers both versatility and effectiveness in your fitness journey. With the flexibility to choose from one or all of the daily workouts, this program is tailored to... more
3 Sets:
1 Minute Max Curls (with a weight you can do 10-15 unbroken with)
1 Minute Max Band Pushdowns/Skull Crushers on bench/object/or lying on the ground
-1 minute rest between sets-
| Exercise | ||
|---|---|---|
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3 sets, MAX reps00:01:00
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Block A -- 3 rds |
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3 sets, MAX reps00:01:00
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Block A -- 3 rds |
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1 sets, 00:01:00
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Swole Shred" is a results-driven, 6-week, 4-day-a-week program exclusively available on Zeus Method. Crafted with only dumbbells, it offers both versatility and effectiveness in your fitness journey. With the flexibility to choose from one or all of the daily workouts, this program is tailored to... more
Every 2:30 Minutes x 5 Sets:
10 Right Leg Dumbbell Split Squat
10 Left Leg Dumbbell Split Squat (As heavy as you can go)
14 Alternating Bent Row
*You can also increase weight for the dumbbells each set. Have the dumbbells rest on your shoulder
| Exercise | ||
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5 sets, 10 reps00:02:30
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Block A -- 5 rds for 02:30 |
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5 sets, 20 reps
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Block A -- 5 rds for 02:30 |
Swole Shred" is a results-driven, 6-week, 4-day-a-week program exclusively available on Zeus Method. Crafted with only dumbbells, it offers both versatility and effectiveness in your fitness journey. With the flexibility to choose from one or all of the daily workouts, this program is tailored to... more
4 Sets x Every 3 Minutes:
Run 400 Meters then perform Max Dumbbell Squats (using final Split Squat weight)
*Goal is to have around 1 minute of squats. Shorten the run if you start having 30 seconds or less.
Swole Shred" is a results-driven, 6-week, 4-day-a-week program exclusively available on Zeus Method. Crafted with only dumbbells, it offers both versatility and effectiveness in your fitness journey. With the flexibility to choose from one or all of the daily workouts, this program is tailored to... more
6 minute As Many Reps As Possible:
10 Alternating Dumbbell Bench Press
10 Dumbbell Strict Press/ Push Press *you choose
10 Dumbbell Deadlifts
*this should get very challenging so choose a weight that is challenging, yet you can keep moving with! Have different weights at each movement if necessary
Swole Shred" is a results-driven, 6-week, 4-day-a-week program exclusively available on Zeus Method. Crafted with only dumbbells, it offers both versatility and effectiveness in your fitness journey. With the flexibility to choose from one or all of the daily workouts, this program is tailored to... more
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