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Shocki Preparation Day of the Week Exercise Type PREPARATION: If you're not used to training Monday Pressing Strenght Upper Body Strength Day Assistance pressing Assistance pressing Rest: 2 min + Pulling Strenght As Much As Needed Assistance Pulling Auxiliary Pulling Aim for Lower End of Rep Range Auxiliary Extension Auxiliary Curling Total Sets Tuesday Pressing Strenght Lower Body Strength Day Assistance extension Rest: 2 min + Pulling Strenght As Much As Needed Assistance pulling/curling Auxiliary calf Aim for Lower End of Rep Range Optional - Abs Total Sets Wednesday Thursday Pulling Explosive Exercise: Back and Shoulders Hypertrophy Day Hypertrophy pulling Hypertrophy pulling Rest: 1 -2 min Hypertrophy pulling Aim for Higher End of Rep Range Hypertrophy shoulder Hypertrophy shoulder

Shockingfit Com Advanced Strength Hypetrophy 12 Weeks Workout Routine

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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