Shockingfit Com Advanced Strength Hypetrophy 12 Weeks Workout Routine

Preparation WeekShockingFit.com - Strength/Hypertrophy 12 Weeks Workout RoutinePreparation Week - Effort Level: 8Day of the WeekExercise TypeExerciseSetsReps

PREPARATION: If you're not used to training each body part twice a week use slighly less weight on the first 2 days

MondayPressing StrenghtBarbell Bench Press33-5Upper Body Strength DayAssistance pressingWeighted Chest Dips26-10Effort ScaleAssistance pressingStanding Barbell Shoulder Press36-1010 = Max EffortRest: 2 min +Pulling StrenghtBent Over Barbell Rows23-5 9 = Could Have Completed 1 More Rep As Much As NeededAssistance PullingWeighted Pull-Ups26-10 8 = Could Have Completed 2 More RepsAuxiliary PullingChin Ups26-10 7 = Could Have Completed 3 More RepsAim for Lower End of Rep RangeAuxiliary ExtensionSkull crushers26-10Auxiliary CurlingCambered bar curls26-10Thank you for subscribing to ShockingFit newsletter! I promise to keep delivering the best fitness and health content both from my experience and latest research. - MarioTotal Sets18

TuesdayPressing StrenghtSquat33-5Lower Body Strength DayAssistance extensionLeg Extension26-10Rest: 2 min +Pulling StrenghtDeadlift33-5 As Much As NeededAssistance pulling/curlingLeg Curls26-10Don't forget to check out the latest articles on the blog: Auxiliary calfStanding calf raise36-10http://shockingfit.com/blogAim for Lower End of Rep RangeOptional - AbsLeg Raises36-10

Total Sets16

WednesdayREST Day

ThursdayPulling Explosive Exercise:Bent Over Barbell Rows63 explosive reps using 65-70% of normal 3-5 rep max weight
Author: Author:If you can't move the weight very fast it's too much.Back and Shoulders Hypertrophy DayHypertrophy pullingChin-ups38-12Hypertrophy pullingSeated Cable Row28-12Rest: 1 -2 minHypertrophy pullingDumbell Shrugs212-15Aim for Higher End of Rep RangeHypertrophy shoulderSeated Dumbbell Shoulder Press38-12Hypertrophy shoulderBarbell Upright rows212-15Hypertrophy shoulderSide lateral raises with dumbbells212-20

Total Sets20

FridayPulling Explosive Exercise:Flat dumbbell presses63 explosive reps using 65-70% of normal 3-5 rep max weight
Author: Author:If you can't move the weight very fast it's too much.Chest and Arms Hypertrophy DayHypertrophy pressing exercise:Incline dumbbell presses28-12Hypertrophy pressing exercise:Hammer strength chest press212-15Rest: 1 -2 minHypertrophy fly exercise:Incline cable flyes215-20Hypertrophy curling exercise:Z-bar Preacher curls28-12Hypertrophy curling exercise:Dumbbell concentration curls212-15Hypertrophy extension exercise:Close-Grip Bench Press28-12Hypertrophy extension exercise:Cable pressdowns with rope attachment212-15

Total Sets20

SaturdayLower Body Explosive Exercise:Squat63 explosive reps using 65-70% of normal 3-5 rep max weight
Author: Author:If you can't move the weight very fast it's too much.Lower Body Hypertrophy DayHypertrophy pressing exercise:Leg Press212-15Rest: 1 -2 minHypertrophy extension exercise:Leg extensions215-20Hypertrophy pulling exercise:Romanian deadlifts28-12Hypertrophy curling exerciseLying leg curls212-15Hypertrophy calf exercise:Standing calf raise210-15Optional - AbsCable Crunch36-10

Total Sets19

SundayREST Day

http://shockingfit.com/blogWeek 1-5 DUP IntensityShockingFit.com - Strength/Hypertrophy 12 Weeks Workout RoutineWeek 1-5 Intensity - Effort Level: 9-10Day of the WeekExercise TypeExerciseSetsReps

MondayPressing StrenghtBarbell Bench Press33-5Upper Body Strength DayAssistance pressingWeighted Dips26-10Assistance pressingBarbell Shoulder Press34-8Effort ScaleRest: 2 min +Pulling StrenghtBent Over Barbell Rows33-510 = Max Effort As Much As NeededAssistance PullingWeighted Pull-Ups26-10 9 = Could Have Completed 1 More RepAuxiliary PullingChin Ups26-10 8 = Could Have Completed 2 More RepsAuxiliary ExtensionSkull crushers26-10 7 = Could Have Completed 3 More RepsAuxiliary CurlingCambered bar curls26-10

Total Sets19

TuesdayPressing StrenghtSquat33-5Lower Body Strength DayAssistance pressingLeg Press26-10Assistance extensionLeg Extension26-10Rest: 2 min +Pulling StrenghtDeadlift33-5 As Much As NeededAssistance pulling/curlingLeg Curls26-10Auxiliary calfStanding calf raise36-10Optional - AbsLeg Raises36-10

Total Sets18

WednesdayREST Day

ThursdayPulling Power Exercise Speed work:Bent Over Barbell Rows63 explosive reps using 65-70% of normal 3-5 rep max weight
Author: Author:If you can't move the weight very fast it's too much.Back and Shoulders Hypertrophy DayHypertrophy pullingChin-ups38-12Hypertrophy pullingSeated Cable Row38-12Rest: 1 -2 minHypertrophy pullingOne-Arm Dumbell Rows212-15Hypertrophy shoulderSeated dumbbell presses38-12Hypertrophy shoulderUpright rows212-15Hypertrophy shoulderSide lateral raises with dumbbells or cables312-20

Total Sets22

FridayPressing Power Exercise speed work:Flat barbell presses63 explosive reps using 65-70% of normal 3-5 rep max weight
Author: Author:If you can't move the weight very fast it's too much.Chest and Arms Hypertrophy DayHypertrophy pressing exercise:Incline dumbbell presses38-12Hypertrophy pressing exercise:Hammer strength chest press312-15Rest: 1 -2 minHypertrophy fly exercise:Incline cable flyes215-20Hypertrophy curling exercise:Z-bar preacher curls28-12Hypertrophy curling exercise:Dumbbell concentration curls212-15Hypertrophy extension exercise:Seated tricep extension with cambered bar28-12Hypertrophy extension exercise:Cable pressdowns with rope attachment212-15Optional - AbsCable Crunch36-10

Total Sets25

SaturdayLower Body Power Exercise speed work:Squat63 explosive reps using 65-70% of normal 3-5 rep max weight
Author: Author:If you can't move the weight very fast it's too much.Lower Body Hypertrophy DayHypertrophy pressing exercise:Hack Squat38-12Hypertrophy pressing exercise:Leg Press212-15Rest: 1 -2 minHypertrophy extension exercise:Leg extensions215-20Hypertrophy pulling exercise:Romanian deadlifts38-12Hypertrophy curling exerciseLying leg curls212-15Hypertrophy curling exercise:Seated leg curls215-20Hypertrophy calf exercise:Standing calf raise410-15Hypertrophy calf exercise:Seated calf raise315-20

Total Sets27

SundayREST Day

Deload Week 6ShockingFit.com - Strength/Hypertrophy 12 Weeks Workout RoutineWeek 6 Deload - Effort Level: 6-7Day of the WeekExercise TypeExerciseSetsReps

DELOAD: Use 60-70% of the Normal Weights

MondayPressing StrenghtBarbell Bench Press33-5Effort ScaleUpper Body Strength DayAssistance pressingWeighted Dips26-1010 = Max EffortAssistance pressingBarbell Shoulder Press36-10 9 = Could Have Completed 1 More RepPulling StrenghtBent Over Barbell Rows33-5 8 = Could Have Completed 2 More RepsAssistance PullingWeighted Pull-Ups36-10 7 = Could Have Completed 3 More RepsAuxiliary PullingChin Ups36-10Auxiliary ExtensionSkull crushers36-10Auxiliary CurlingCambered bar curls36-10

Total Sets23

TuesdayPressing StrenghtSquat33-5Lower Body Strength DayAssistance pressingLeg Press26-10Assistance extensionLeg Extension26-10Pulling StrenghtDeadlift33-5Assistance pulling/curlingLeg Curls26-10Auxiliary calfStanding calf raise36-10Auxiliary calfSeated calf raise26-10Optional - AbsLeg Raises36-10

Total Sets20

WednesdayREST Day

ThursdayPulling Power Exercise Speed work:Bent Over Barbell Rows63 using 65-70% of normal 3-5 rep maxBack and Shoulders Hypertrophy DayHypertrophy pullingChin-ups38-12Hypertrophy pullingSeated Cable Row38-12Hypertrophy pullingDumbell Row or Shrugs212-15Hypertrophy pullingClose grip pulldowns215-20Hypertrophy shoulderSeated dumbbell presses38-12Hypertrophy shoulderUpright rows212-15Hypertrophy shoulderSide lateral raises with dumbbells or cables312-20

Total Sets24

FridayPressing Power Exercise speed work:Flat dumbbell presses63 with 65-70% of normal 3-5 rep maxChest and Arms Hypertrophy DayHypertrophy pressing exercise:Incline dumbbell presses38-12Hypertrophy pressing exercise:Hammer strength chest press312-15Hypertrophy fly exercise:Incline cable flyes215-20Hypertrophy curling exercise:Z-bar preacher curls38-12Hypertrophy curling exercise:Dumbbell concentration curls212-15Hypertrophy curling exercise:Spider curls bracing upper body against an incline bench215-20Hypertrophy extension exercise:Seated tricep extension with cambered bar38-12Hypertrophy extension exercise:Cable pressdowns with rope attachment212-15Hypertrophy extension exercise:Cable kickbacks215-20

Total Sets28

SaturdayLower Body Power Exercise speed work:Squat63 with 65-70% of normal 3-5 rep maxLower Body Hypertrophy DayHypertrophy pressing exercise:Hack Squat38-12Hypertrophy pressing exercise:Leg Press212-15Hypertrophy extension exercise:Leg extensions215-20Hypertrophy pulling exercise:Romanian deadlifts38-12Hypertrophy curling exerciseLying leg curls212-15Hypertrophy curling exercise:Seated leg curls215-20Hypertrophy calf exercise:Standing calf raise410-15Hypertrophy calf exercise:Seated calf raise315-20

Total Sets27

SundayREST Day

WEEK 7-12 - DUP VolumeShockingFit.com - Strength/Hypertrophy 12 Weeks Workout RoutineWeek 7-12 Volume - Effort Level: 8Day of the WeekExercise TypeExerciseSetsReps

MondayPressing StrengthBarbell Bench Press33-5Upper Body Strength DayAssistance pressingWeighted Dips26-10Assistance pressingBarbell Shoulder Press36-10Effort ScaleRest: 2 min +Pulling StrengthBent Over Barbell Rows33-510 = Max Effort As Much As NeededAssistance PullingWeighted Pull-Ups36-10 9 = Could Have Completed 1 More RepAuxiliary PullingChin Ups36-10 8 = Could Have Completed 2 More RepsAuxiliary ExtensionSkull crushers36-10 7 = Could Have Completed 3 More RepsAuxiliary CurlingCambered bar curls36-10

Total Sets23

TuesdayPressing StrengthSquat33-5Lower Body Strength DayAssistance pressingLeg Press36-10Assistance extensionLeg Extension36-10Rest: 2 min +Pulling StrengthDeadlift33-5 As Much As NeededAssistance pulling/curlingLeg Curls36-10Auxiliary calfStanding calf raise36-10Auxiliary calfSeated calf raise36-10Optional - AbsLeg Raises36-10

Total Sets24

WednesdayREST Day

ThursdayPulling Power Exercise Speed work:Bent Over Barbell Rows63 explosive reps using 65-70% of normal 3-5 rep max weight
Author: Author:If you can't move the weight very fast it's too much.Back and Shoulders Hypertrophy DayHypertrophy pullingChin-ups38-12Hypertrophy pullingSeated Cable Row38-12Rest: 1 -2 minHypertrophy pullingBarbell Shrugs312-15Hypertrophy pullingV- Close grip pulldowns315-20Hypertrophy shoulderSeated dumbbell presses38-12Hypertrophy shoulderZ-Bar Upright rows212-15Hypertrophy shoulderSide lateral raises with dumbbells or cables312-20

Total Sets26

FridayPressing Power Exercise speed work:Flat dumbbell presses63 explosive reps using 65-70% of normal 3-5 rep max weight
Author: Author:If you can't move the weight very fast it's too much.Chest and Arms Hypertrophy DayHypertrophy pressing exercise:Incline dumbbell presses38-12Hypertrophy pressing exercise:Lying Dumbell Push Press312-15Rest: 1 -2 minHypertrophy fly exercise:Incline cable flyes215-20Hypertrophy curling exercise:Z-bar preacher curls38-12Hypertrophy curling exercise:Dumbbell concentration curls212-15Hypertrophy curling exercise:Spider curls with an incline bench215-20Hypertrophy extension exercise:Seated tricep Extension Behind Head with Z bar38-12Hypertrophy extension exercise:Cable Pressdowns Straight bar212-15Hypertrophy extension exercise:Dumbell kickbacks215-20Optional - AbsCable Crunch36-10

Total Sets31

SaturdayLower Body Power Exercise speed work:Squat63 explosive reps using 65-70% of normal 3-5 rep max weight
Author: Author:If you can't move the weight very fast it's too much.Lower Body Hypertrophy DayHypertrophy pressing exercise:Hack Squat38-12Hypertrophy pressing exercise:Leg Press212-15Rest: 1 -2 minHypertrophy extension exercise:Leg extensions215-20Hypertrophy pulling exercise:Romanian deadlifts38-12Hypertrophy curling exerciseLying leg curls212-15Hypertrophy curling exercise:Seated leg curls215-20Hypertrophy calf exercise:Standing calf raise410-15Hypertrophy calf exercise:Seated calf raise315-20

Total Sets27

SundayREST Day