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.

Welcome to FitDay John Paul.

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. :D

I'm quite sure. ;)

http://i266.photobucket.com/albums/i...eadresized.jpg

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.