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Shock and Awe Double Split
Cutting
Advanced
Dumbbell
Plan Details
The Shock and Awe Double Split routine by ChronixEx is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Ok folks, going to start making these public and see if they catch on. JeFit has been amazing for me, can't believe I still see folks at the gym without some sort of concrete plan and progress tracking (JeFit if you are listening I accept free tshirts and wear them proudly). But enough punditry... Overview: This routine is trying to shake things up a bit. I've been on about 8-12 weeks of mass/strength building, and wanted to design something to keep me strong as I drop 15 lbs. Objectives - High Volume: Previously routine had 10/8/6 with heavy weights, want to change this up dramatically. - Engage Cardio: Rest interval of 45 seconds will keep the heart going. I had knee surgery recently so this is somewhat to make up for the lack of longer cardio sessions. - FORM: I had been pushing it hard to lift heavy weights with any available muscle group, going to give that up for the next four weeks. Strategy - Timeline: 24 days - Splits: Think of this as two routines in one. The primary groups are Chest/Legs/Shoulders/Back, the secondary groups are Forearms/Triceps/Biceps. I will be going 4 days on and 1 day of rest, each day doing one primary session in the early AM and one shorter secondary session in the PM. So the first time through, Day 1: AM Chest and PM Triceps, but then Day 4: AM Back and PM Triceps. Two a days for four days and one day of rest, rotating the AM sessions and PM sessions independently. - Diet - I'm aiming for a net intake of around 1400 calories a day. - Supplements: GNC RAW Ravage (pre-workout) and Re-Grow (post-workout, often only half a serving so I can steal have a real meal or two and stay close to 1400). Sources: JEFIT Advanced Bulking Routine helped put in some structure. Interesting article to get the tricep work down: http://www.ironmanmag.com.au/training/training-tips/417-triceps-how-to-train-all-three-heads
Routine detail
Day 1
PM Dumbbell - Triceps
Est. 19 min
4 exercises
Dumbbell Tricep Extension (Supine)
4 Sets x 15,13,12,10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15,13,12,10 Reps
Dumbbell Press (Close Grip)
4 Sets x 15,13,12,10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15,13,12,10 Reps
Day 1
Chest and Abs
Est. 50 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 15,13,12,10 Reps
Dumbbell Incline Fly
4 Sets x 15,13,12,10 Reps
Dumbbell Bench Press
4 Sets x 15,13,12,10 Reps
Dumbbell Fly
4 Sets x 15,13,12,10 Reps
Dumbbell Decline Bench Press
4 Sets x 15,13,12,10 Reps
Cable Cross-Over
4 Sets x 15,13,12,10 Reps
Dip
4 Sets x 10 Reps
Crunch
3 Sets
Stability Ball Crunch
3 Sets
Plank
3 Sets
Day 2
PM Dumbbell - Biceps
Est. 15 min
3 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 15,13,12,10 Reps
Dumbbell Concentration Curl
4 Sets x 15,13,12,10 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 15,13,12,10 Reps
Day 2
Legs and Abs
Est. 42 min
9 exercises
Barbell Squat
4 Sets x 15,13,12,10 Reps
Machine Leg Press
4 Sets x 15,13,12,10 Reps
Machine Leg Extension
4 Sets x 15,13,12,10 Reps
Machine Seated Leg Curl
4 Sets x 15,13,12,10 Reps
Calf Press On Leg Press
4 Sets x 15,13,12,10 Reps
Barbell Standing Calf Raise
4 Sets x 15,13,12,10 Reps
Decline Crunch
3 Sets
Leg Pull-In
3 Sets
Alternating Heel Touch
3 Sets
Day 3
Shoulders and Abs
Est. 42 min
9 exercises
Barbell Shoulder Press
4 Sets x 15,13,12,10 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,13,12,10 Reps
Barbell Shrug
4 Sets x 15,13,12,10 Reps
Barbell Upright Row
4 Sets x 15,13,12,10 Reps
Dumbbell Lateral Raise
4 Sets x 15,13,12,10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,13,12,10 Reps
Parallel Bar Hip Raise
3 Sets
Leg Raise
3 Sets
Reverse Crunch
3 Sets
Day 3
PM Dumbbell - Forearms
Est. 10 min
2 exercises
Dumbbell Seated One-Arm Wrist Curl
4 Sets x 15,13,12,10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 15,13,12,10 Reps
Day 4
Back and Abs
Est. 47 min
9 exercises
Barbell Deadlift
4 Sets x 15,13,12,10 Reps
Barbell Bent-Over Row
4 Sets x 15,13,12,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,13,12,10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,13,12,10 Reps
Cable Seated Row
4 Sets x 15,13,12,10 Reps
Dumbbell One-Arm Row
4 Sets x 15,13,12,10 Reps
Pull-Up
4 Sets x 12 Reps
Decline Bench Ab Reach
3 Sets
Plank
3 Sets
