{"id":4109817,"date":"2021-12-28T09:16:56","date_gmt":"2021-12-28T14:16:56","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=dbshred_workout&#038;p=4109817"},"modified":"2021-12-28T09:16:56","modified_gmt":"2021-12-28T14:16:56","slug":"db-shred-40-iwantabs-the-pump-nasty-abz-pursuit","status":"publish","type":"dbshred_workout","link":"https:\/\/corygfitness.com\/dbshred_workout\/db-shred-40-iwantabs-the-pump-nasty-abz-pursuit\/","title":{"rendered":"DB SHRED #40 #IWANTABS: The Pump Nasty Abz Pursuit"},"content":{"rendered":"","protected":false},"featured_media":4109101,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":4109101,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":800,"height":533,"file":"2021\/12\/GetStacked70IwantAbzDB-Shred.jpeg","sizes":{"medium":{"file":"GetStacked70IwantAbzDB-Shred-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-300x200.jpeg"},"thumbnail":{"file":"GetStacked70IwantAbzDB-Shred-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-150x150.jpeg"},"medium_large":{"file":"GetStacked70IwantAbzDB-Shred-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-768x512.jpeg"},"small-thumb":{"file":"GetStacked70IwantAbzDB-Shred-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-400x200.jpeg"},"medium-thumb":{"file":"GetStacked70IwantAbzDB-Shred-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-600x300.jpeg"},"blog-large":{"file":"GetStacked70IwantAbzDB-Shred-800x400.jpeg","width":800,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-800x400.jpeg"},"woocommerce_thumbnail":{"file":"GetStacked70IwantAbzDB-Shred-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-350x400.jpeg"},"woocommerce_single":{"file":"GetStacked70IwantAbzDB-Shred-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"GetStacked70IwantAbzDB-Shred-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-100x100.jpeg"},"shop_catalog":{"file":"GetStacked70IwantAbzDB-Shred-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-350x400.jpeg"},"shop_single":{"file":"GetStacked70IwantAbzDB-Shred-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-350x233.jpeg"},"shop_thumbnail":{"file":"GetStacked70IwantAbzDB-Shred-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred-100x100.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":4109099,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/12\/GetStacked70IwantAbzDB-Shred.jpeg"},"acf":{"daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/r4tvuz\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><strong>ELEVATED CORE WARMUP:<\/strong><br \/>\n<strong>TIME FRAME TRAINING<\/strong><br \/>\n<strong>Abs &amp; Low Back<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: Max Reps in 3 minutes<br \/>\nWeighted Bicycle Crunches: Max Reps in 1 minute<br \/>\nDeadlifts: Max Reps in 3 minutes<br \/>\nSupermans: Max Reps in 2 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Wide Grip Pull-ups: To Failure if available<\/p>\n<p style=\"text-align: center;\">Band Pulldowns: 20 reps if not<br \/>\n1-Arm Rows: 25 reps<br \/>\nBanded Arrows: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Chin-Ups: To Failure if available<\/p>\n<p style=\"text-align: center;\">Band Pulldowns (under grip): 20 reps if not<br \/>\nStiff Arm Band Pulldowns: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">V-Bar Pull-ups (hands interlocked like seated row bar): To Failure if available<\/p>\n<p style=\"text-align: center;\">Band Pulldowns (hands interlocked like a seated row bar) 20 if not<\/p>\n<p style=\"text-align: center;\">Seated Band Rows: 30 reps<\/p>\n<p style=\"text-align: center;\">DB Shrugs: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 3-5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nStraight Leg Lifts: 10 reps<br \/>\nKnee-ups: 20 reps<br \/>\nAb Wheels: 10-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>WALKING LUNGES<\/strong><\/h4>\n<p style=\"text-align: center;\">400-800 meters<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/r4tvve\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><strong>ELEVATED CORE WARMUP:<\/strong><br \/>\n<strong>TIME FRAME TRAINING<\/strong><br \/>\n<strong>Abs &amp; Low Back<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: Max Reps in 3 minutes<br \/>\nWeighted Bicycle Crunches: Max Reps in 1 minute<br \/>\nDeadlifts: Max Reps in 3 minutes<br \/>\nSupermans: Max Reps in 2 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>UPPER BACK WARMUP: 4 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">DBShrugs: 30 regular reps<br \/>\nBanded Arrows: 30 regular reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>INCLINE BENCH PRESS &#8211; INCLINE PRIORITY<\/strong><\/h4>\n<p style=\"text-align: center;\">In between pressing do something for upper back for 20 reps &#8211; DB Shrugs, Banded Face Pulls, Banded Arrows, Band Pull Aparts<\/p>\n<p style=\"text-align: center;\">Week 1: 30-30-30-30-50 reps<br \/>\nWeek 2: 50-40-30-20-10 reps<br \/>\nWeek 3: 30-30-30-30-50 reps<br \/>\nWeek 4: 50-40-30-20-10 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>FLAT DB \u2013 SECONDARY<\/strong><\/h4>\n<p style=\"text-align: center;\">Week 1: 5&#215;35 reps<br \/>\nWeek 2: 5&#215;25 reps<br \/>\nWeek 3: 5&#215;20 reps<br \/>\nWeek 4: 5&#215;15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>QUAD-SET KILLA: 5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">DB Skulls: 25 reps<br \/>\nBench Dips: 15 reps<br \/>\nOverhead Band from Bottom Extensions: 25 reps<br \/>\nBand Pushdowns: 20 regular, 20 1\/4 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 3-5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nStraight Leg Lifts: 10 reps<br \/>\nKnee-ups: 20 reps<br \/>\nAb Wheels: 10-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>WALKING LUNGES<\/strong><\/h4>\n<p style=\"text-align: center;\">400-800 meters<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/r4tvvu\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><strong>ELEVATED CORE WARMUP:<\/strong><br \/>\n<strong>TIME FRAME TRAINING<\/strong><br \/>\n<strong>Abs &amp; Low Back<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: Max Reps in 3 minutes<br \/>\nWeighted Bicycle Crunches: Max Reps in 1 minute<br \/>\nDeadlifts: Max Reps in 3 minutes<br \/>\nSupermans: Max Reps in 2 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>BODYBUILDING LEG PUMP: 5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Leg Extensions with Ankle Weights: 30 reps<br \/>\nSlant Board or Super Deep Heel Elevated Squats: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Band Hamstring Curls or Hammy Strap: 10-20 reps<br \/>\nStiff Leg DB Deadlifts: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 3-5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nStraight Leg Lifts: 10 reps<br \/>\nKnee-ups: 20 reps<br \/>\nAb Wheels: 10-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>WALKING LUNGES<\/strong><\/h4>\n<p style=\"text-align: center;\">400-800 meters<\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/r4twfh\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><strong>ELEVATED CORE WARMUP:<\/strong><br \/>\n<strong>TIME FRAME TRAINING<\/strong><br \/>\n<strong>Abs &amp; Low Back<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: Max Reps in 3 minutes<br \/>\nWeighted Bicycle Crunches: Max Reps in 1 minute<br \/>\nDeadlifts: Max Reps in 3 minutes<br \/>\nSupermans: Max Reps in 2 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Incline DB Bench: 25 reps<br \/>\nPull-ups: 1-12 reps or Band Pulldowns: 25 reps<br \/>\nBanded Arrows: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Flat Bench Press: 25 reps<br \/>\nChin-ups: 1-12 reps or Band Pulldowns: 25 reps<br \/>\nBanded Arrows: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Dumbbell Pullover: 15 reps<br \/>\nFull Dips or Bench Dips: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Band Flys: 20 reps<br \/>\nPush-ups: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 3-5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nStraight Leg Lifts: 10 reps<br \/>\nKnee-ups: 20 reps<br \/>\nAb Wheels: 10-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>WALKING LUNGES<\/strong><\/h4>\n<p style=\"text-align: center;\">400-800 meters<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/r4twfy\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><strong>ELEVATED CORE WARMUP:<\/strong><br \/>\n<strong>TIME FRAME TRAINING<\/strong><br \/>\n<strong>Abs &amp; Low Back<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: Max Reps in 3 minutes<br \/>\nWeighted Bicycle Crunches: Max Reps in 1 minute<br \/>\nDeadlifts: Max Reps in 3 minutes<br \/>\nSupermans: Max Reps in 2 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SET TRI-SET WARMUP PUMP<\/strong><\/h4>\n<p style=\"text-align: center;\">Band Pushdowns: 50 reps<\/p>\n<p style=\"text-align: center;\">Band Curls (from top): 25 reps<\/p>\n<p style=\"text-align: center;\">Rep Progression DB Curls &#8211;<br \/>\nRegular &amp; Hammer: 5\/6 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SET TRI-SET THICKNESS<\/strong><\/h4>\n<p style=\"text-align: center;\">&#8216;Band Pushdowns: 20 reps, then 20 1\/4 pump reps<br \/>\nIncline DB Curls: 8 reps per arms, 5-10 second twist, then 4 more reps<br \/>\nClose\/Med\/Wide Straight DB Curls: 8 reps each<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SET TRI-SET POLISH<\/strong><\/h4>\n<p style=\"text-align: center;\">Overhead Band Extensions: 20-30 reps<br \/>\nReverse-grip DB Curls: 20-30 reps<br \/>\nBench Dips: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 3-5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nStraight Leg Lifts: 10 reps<br \/>\nKnee-ups: 20 reps<br \/>\nAb Wheels: 10-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>WALKING LUNGES<\/strong><\/h4>\n<p style=\"text-align: center;\">400-800 meters<\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/r4twgg\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4 style=\"text-align: center;\"><strong>ELEVATED CORE WARMUP:<\/strong><br \/>\n<strong>TIME FRAME TRAINING<\/strong><br \/>\n<strong>Abs &amp; Low Back<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: Max Reps in 3 minutes<br \/>\nWeighted Bicycle Crunches: Max Reps in 1 minute<br \/>\nDeadlifts: Max Reps in 3 minutes<br \/>\nSupermans: Max Reps in 2 minutes<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>SHOULDER PRESS WORK<\/strong><\/h4>\n<p style=\"text-align: center;\">Week 1: Military Press: 30-30-30-30-50 reps<br \/>\nWeek 2: Arnold Press: 50-40-30-20-10 reps<br \/>\nWeek 3:\u00a0\u00a0Arnold Press: 30-30-30-30-50 reps<br \/>\nWeek 4: Military Press: 50-40-30-20-10 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Rep Progression Lateral &amp; Frontal Raises: 10 reps<br \/>\nBand Face Pulls: 25 reps<br \/>\nBand Laterals: 15 reps per side<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Lying Side Laterals: 12-15 reps<br \/>\nDB Shrugs: 25 reps<br \/>\nBanded Arrows: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 3-5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nStraight Leg Lifts: 10 reps<br \/>\nKnee-ups: 20 reps<br \/>\nAb Wheels: 10-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>WALKING LUNGES<\/strong><\/h4>\n<p style=\"text-align: center;\">400-800 meters<\/p>\n"},{"day":["SUNDAY"],"day_info":"<p>WALKING LUNGES<\/p>\n","exercise_info":"<h4 style=\"text-align: center;\"><strong>WALKING LUNGES<\/strong><\/h4>\n<p style=\"text-align: center;\">400-800 meters<\/p>\n"}],"tab":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.9.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DB SHRED #40 #IWANTABS: The Pump Nasty Abz Pursuit - CoryG Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/corygfitness.com\/dbshred_workout\/db-shred-40-iwantabs-the-pump-nasty-abz-pursuit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DB SHRED #40 #IWANTABS: The Pump Nasty Abz Pursuit - CoryG Fitness\" \/>\n<meta property=\"og:url\" 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