– Shred –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Machine Preacher Curls | 4 | 10 dropset 15 | 60-90 seconds |
| Underhand Grip Lat Pulldowns | 4 | 16-20 | 60-90 seconds |
| Superset: Straight Arm Lat Pushdowns on Cable Pull-ups | 4 | 16 each | 60-90 seconds |
| Overhand Grip Bent Over Barbell Rows | 4 | 12-16 | 60-90 seconds |
| DB Bicep Curls on Incline Bench | 7 | 12 | 30 seconds |
– Bulk –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Machine Preacher Curls | 4 | 8 dropset 12 | 90-120 seconds |
| Underhand Grip Lat Pulldowns | 4 | 12-16 | 90-120 seconds |
| Superset: Straight Arm Lat Pushdowns on Cable Pull-ups | 4 | 12 each | 90-120 seconds |
| Overhand Grip Bent Over Barbell Rows | 4 | 8-12 | 90-120 seconds |
| DB Bicep Curls on Incline Bench | 7 | 12 | 60 seconds |
– Shred Cardio –
| Time | Exertion | Exertion Reference |
| 45 min | Medium-High | Video Link |
