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Old 12-12-2011, 01:37 AM   #1 (permalink)
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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 05:36 PM. Reason: to remove the link portion
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Old 12-12-2011, 01:53 AM   #2 (permalink)
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Welcome to FitDay John Paul.
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Old 12-12-2011, 01:55 AM   #3 (permalink)
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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?
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Old 12-12-2011, 02:47 AM   #4 (permalink)
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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.
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Old 12-12-2011, 03:07 AM   #5 (permalink)
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You have to buy his book to find out.
I'm quite sure.

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Old 12-12-2011, 06:57 PM   #6 (permalink)
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Originally Posted by 01gt4.6 View Post
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 07:12 PM.
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