Notices

Advanced Body Shaping Routine

Old 12-11-2011, 12:37 PM
  #1  
FitDay Member
Thread Starter
 
Join Date: Dec 2011
Posts: 2
Default Advanced Body Shaping Routine

In this four-day routine, each workout is performed once a week (e.g., Day 1 – Monday, Day 2 – Tuesday, Day 3 – Thursday, Day 4 – Friday). After 4 weeks, switch to a new program.



Day 1 – Whole Body


A1. Front squat: 5 x 6-8 @ 3-0-X-0, 90s

A2. Close-neutral-grip chin-up: 5 x 6-8 @ 3-0-X-0, 90s

B1. Back lunge: 4 x 8-10 @ 2-0-X-0, 75s

B2. Standing one-arm dumbbell press: 4 x 8-10 @ 2-0-X-0, 75s

C1. Cable woodchop: 3 x 10-12 @ 1-0-X-0, 60s

C2. Standing rope pressdown: 3 x 10-12 @ 1-0-X-0, 60s



Day 2 – Whole Body


A1. Snatch-grip podium deadlift and shrug: 5 x 6-8 @ 3-0-X-0, 90s

A2. Lying cable curl: 5 x 6-8 @ 3-0-X-0, 90s

B1. Dumbbell step-up: 4 x 8-10 @ 2-0-X-0, 75s

B2. Swiss ball tiger bend push-up: 4 x 8-10 @ 2-0-X-0, 75s

C1. Barbell jump: 3 x 10-12 @ 1-0-X-0, 60s

C2. Seated rope row to neck: 3 x 10-12 @ 1-0-X-0, 60s

Day 3 – Whole Body


A1. Rear-foot-elevated back split squat: 5 x 6-8 @ 3-0-X-0, 90s

A2. Close-grip pull-up: 5 x 6-8 @ 3-0-X-0, 90s

B1. Barbell hack squat: 4 x 8-10 @ 2-0-X-0, 75s

B2. Incline 30-degree neutral-grip dumbbell press: 4 x 8-10 @ 2-0-X-0, 75s

C1. Reverse cable woodchop: 3 x 10-12 @ 1-0-X-0, 60s

C2. Seated one-arm dumbbell triceps extension: 3 x 10-12 @ 1-0-X-0, 60s



Day 4 – Whole Body


A1. Bent-knee deadlift: 5 x 6-8 @ 3-0-X-0, 90s

A2. Seated preacher one-arm offset-grip curl: 5 x 6-8 @ 3-0-X-0, 90s
B1. Glute-ham raise: 4 x 8-10 @ 2-0-X-0, 75s

B2. Incline 60-degree bench press: 4 x 8-10 @ 2-0-X-0, 75s

C1. One-leg calf raise: 3 x 10-12 @ 1-0-X-0, 60s

C2. Seated dumbbell lateral raise: 3 x 10-12 @ 1-0-X-0, 60s

Note: This is an excerpt from my new book, The Elite Trainer: Strength Training for the Serious Professional.

Last edited by JP_Catanzaro; 12-12-2011 at 04:36 AM. Reason: to remove the link portion
JP_Catanzaro is offline  
Old 12-11-2011, 12:53 PM
  #2  
Super Moderator
 
01gt4.6's Avatar
 
Join Date: Jan 2010
Location: Slidell, Louisiana
Posts: 8,232
Default

Welcome to FitDay John Paul.
01gt4.6 is offline  
Old 12-11-2011, 12:55 PM
  #3  
Super Moderator
 
01gt4.6's Avatar
 
Join Date: Jan 2010
Location: Slidell, Louisiana
Posts: 8,232
Default

Originally Posted by JP_Catanzaro


A1. Front squat: 5 x 6-8 @ 3-0-X-0, 90s

I'm assuming this means 5 sets of 6-8 reps, what does the 3-0-x-0, 90's mean. I'm assuming 90's is 90 seconds rest between sets? What about the rest?
01gt4.6 is offline  
Old 12-11-2011, 01:47 PM
  #4  
FitDay Member
 
handcycle2005's Avatar
 
Join Date: Jun 2011
Location: Turlock, Ca
Posts: 301
Default

Originally Posted by 01gt4.6
I'm assuming this means 5 sets of 6-8 reps, what does the 3-0-x-0, 90's mean. I'm assuming 90's is 90 seconds rest between sets? What about the rest?
You have to buy his book to find out.
handcycle2005 is offline  
Old 12-11-2011, 02:07 PM
  #5  
Super Moderator
 
01gt4.6's Avatar
 
Join Date: Jan 2010
Location: Slidell, Louisiana
Posts: 8,232
Default

Originally Posted by handcycle2005
You have to buy his book to find out.
I'm quite sure.

01gt4.6 is offline  
Old 12-12-2011, 05:57 AM
  #6  
FitDay Member
Thread Starter
 
Join Date: Dec 2011
Posts: 2
Default

Originally Posted by 01gt4.6
I'm assuming this means 5 sets of 6-8 reps, what does the 3-0-x-0, 90's mean. I'm assuming 90's is 90 seconds rest between sets? What about the rest?
The parameters for this routine are listed as follows:

Sequence. Exercise: Sets x Reps @ Tempo, Rest Interval



A1. Front squat: 5 x 6-8 @ 3-0-X-0, 90s


In this example, the tempo of 3-0-X-0 refers to 3 seconds down, no pause at the bottom, eXplode upward, and no pause at the top.

Last edited by JP_Catanzaro; 12-12-2011 at 06:12 AM.
JP_Catanzaro is offline  

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are On


Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service

Copyright © 2021 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.