12 Week Short Cut to Size

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12 Week Short Cut to Size

Shared By : vermejosa

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 4 / 223

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Description

This program is based on the training concept called periodization. Periodization is the method of changing up your training at specified time points. The very first periodized scheme to be used with weights is called Linear Periodization (also known as Classc Periodization). That simply means that you start with light weight and high reps and as the program progresses the weights used get heavier and heavier and the reps completed per set get fewer and fewer. Most periodized programs take many months to complete. Many last anywhere from 4 to 12 months to complete the cycle. But this periodized program utilizes a concept known as microcycles. Where a typical linear periodized scheme might stick with the same weight and rep range for a month or longer, the micro cycles change up the weight and rep ranges every week.nn- Rest-pause set should be used for the last set of each exercise.n- The weight chosen should be kept FOR ALL sets of a determined exercise. Choose a weight that allows you to complete the proposed number of reps and sets, including the rest-pause. Do not decrease to weight for the rest-pause phase of the exercise.nn

ANY	Phase 1: Week 1: Workout 1: Chest, Triceps, Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	15	4
Chest		Barbell Incline Bench Press	60 sec	15	3
Chest		Dumbbell Incline Fly	60 sec	15	3
Chest		Cable Cross Over	60 sec	15	3
Triceps		Triceps Pushdown V-Bar	60 sec	15	4
Triceps		Barbell Lying Triceps Extension	60 sec	15	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	15	3
Lower Legs		Standing Calf Raises	60 sec	25	4
Lower Legs		Seated Calf Raise	60 sec	25	4

ANY	Phase 1: Week 1: Workout 2: Back, Biceps, Abd

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Bent Over Two-Dumbbell Row	60 sec	15	4
Back		Wide-Grip Lat Pulldown	60 sec	15	3
Back		V Bar Pull Down	60 sec	15	3
Back		Straight Arm Push Down	60 sec	15	3
Biceps		Barbell Curl	60 sec	15	4
Biceps		Dumbbell Seated Bicep Curl	60 sec	15	3
Biceps		Overhead Cable Curl	60 sec	15	3
Abs		Hanging Leg Raise	60 sec	30	3
Abs		Crunches	60 sec	30	3
Abs		Oblique Crunches	60 sec	30	3

ANY	Phase 1: Week 1: Workout 3: Shoulders, Traps, Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	15	4
Shoulders		Dumbbell Lateral Raise	60 sec	15	3
Shoulders		Cable Front Raise	60 sec	15	3
Shoulders		Cable Rear Lateral Raise	60 sec	15	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	15	4
Lower Legs		Standing Calf Raises	60 sec	30	4
Lower Legs		Seated Calf Raise	60 sec	30	3

ANY	Phase 1: Week 1: Workout 4: Legs and abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	15	4
Upper Legs		Leg Press	60 sec	15	3
Upper Legs		Leg Extensions	60 sec	15	3
Back		Romanian Deadlift	60 sec	15	4
Upper Legs		Lying Leg Curls	60 sec	15	3
Abs		Leg Raise	60 sec	30	3
Abs		Crunches	60 sec	30	3

ANY	Phase 1: Week 2: Workout 1: Chest, Triceps and Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	11	4
Chest		Barbell Incline Bench Press	60 sec	11	3
Chest		Dumbbell Incline Fly	60 sec	11	3
Chest		Cable Cross Over	60 sec	11	3
Triceps		Triceps Pushdown - Rope	60 sec	11	4
Triceps		Barbell Lying Triceps Extension	60 sec	11	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	11	3
Lower Legs		Seated Calf Raise	60 sec	20	4
Lower Legs		Standing Calf Raises	60 sec	20	4

ANY	Phase 1: Week 2: Workout 2: Back, Biceps and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Bent Over Two-Dumbbell Row	60 sec	11	4
Back		Wide-Grip Lat Pulldown	60 sec	11	3
Back		V Bar Pull Down	60 sec	11	3
Back		Straight Arm Push Down	60 sec	11	3
Biceps		Barbell Curl	60 sec	11	4
Biceps		Seated Dumbell Curl	60 sec	11	3
Biceps		Cable Standing One Arm Bicep Curl	60 sec	11	3
Abs		Leg Raise	60 sec	20	3
Abs		Crunches	60 sec	20	3
Abs		Side Bend	60 sec	20	3

ANY	Phase 1: Week 2: Workout 3: Shoulders, Traps Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	11	4
Shoulders		Barbell Shoulder Press	60 sec	11	3
Shoulders		Dumbbell Lateral Raise	60 sec	11	3
Shoulders		Cable Front Raise	60 sec	11	3
Shoulders		Cable Rear Lateral Raise	60 sec	11	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	11	4
Shoulders		Barbell Shrug	60 sec	11	3
Lower Legs		Seated Calf Raise	60 sec	20	4
Lower Legs		Standing Calf Raises	60 sec	20	3

ANY	Phase 1: Week 2: Workout 4: Legs and abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	11	4
Upper Legs		Leg Press	60 sec	11	3
Upper Legs		Leg Extensions	60 sec	11	3
Back		Romanian Deadlift	60 sec	11	4
Upper Legs		Lying Leg Curls	60 sec	11	3
Abs		Leg Raise	60 sec	20	3
Abs		Crunches	60 sec	20	3
Abs		Side Bridge	60 sec	N/A	3

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