Advanced Body Shaping Routine
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Join Date: Dec 2011
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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.
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
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Join Date: Dec 2011
Posts: 2
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.