bigfatbear

Dec 30th 2013

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Shock and Awe Double Split

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5 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Chest and Abs 10 exercises, 50 mins

Dumbbell Incline Bench Press	4x15,13,12,10 reps	rest: 45s
Dumbbell Incline Fly	4x15,13,12,10 reps	rest: 45s
Dumbbell Bench Press	4x15,13,12,10 reps	rest: 45s
Dumbbell Fly	4x15,13,12,10 reps	rest: 45s
Dumbbell Decline Bench Press	4x15,13,12,10 reps	rest: 45s
Cable Cross-Over	4x15,13,12,10 reps	rest: 45s
Dip	4x10 reps	rest: 45s
Crunch	3x0 reps	rest: 60s
Stability Ball Crunch	3x0 reps	rest: 60s
Plank	3x0 reps	rest: 60s

PM Dumbbell - Triceps 4 exercises, 19 mins

Dumbbell Tricep Extension (Supine)	4x15,13,12,10 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	4x15,13,12,10 reps	rest: 45s
Dumbbell Press (Close Grip)	4x15,13,12,10 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	4x15,13,12,10 reps	rest: 45s

Legs and Abs 9 exercises, 42 mins

Barbell Squat	4x15,13,12,10 reps	rest: 45s
Machine Leg Press	4x15,13,12,10 reps	rest: 45s
Machine Leg Extension	4x15,13,12,10 reps	rest: 45s
Machine Seated Leg Curl	4x15,13,12,10 reps	rest: 45s
Calf Press On Leg Press	4x15,13,12,10 reps	rest: 45s
Barbell Standing Calf Raise	4x15,13,12,10 reps	rest: 45s
Decline Crunch	3x0 reps	rest: 60s
Leg Pull-In	3x0 reps	rest: 60s
Alternating Heel Touch	3x0 reps	rest: 60s

PM Dumbbell - Biceps 3 exercises, 14 mins

Dumbbell Alternating Bicep Curl	4x15,13,12,10 reps	rest: 45s
Dumbbell Concentration Curl	4x15,13,12,10 reps	rest: 45s
Dumbbell Incline Alternating Hammer Curl	4x15,13,12,10 reps	rest: 45s

PM Dumbbell - Forearms 2 exercises, 9 mins

	Dumbbell Seated One-Arm Wrist Curl	4x15,13,12,10 reps	rest: 45s
	Dumbbell One-Arm Wrist Curl (Pronated)	4x15,13,12,10 reps	rest: 45s

Shoulders and Abs 9 exercises, 42 mins

Barbell Shoulder Press	4x15,13,12,10 reps	rest: 45s
Dumbbell Seated Arnold Press	4x15,13,12,10 reps	rest: 45s
Barbell Shrug	4x15,13,12,10 reps	rest: 45s
Barbell Upright Row	4x15,13,12,10 reps	rest: 45s
Dumbbell Lateral Raise	4x15,13,12,10 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x15,13,12,10 reps	rest: 45s
Parallel Bar Hip Raise	3x0 reps	rest: 60s
Leg Raise	3x0 reps	rest: 60s
Reverse Crunch	3x0 reps	rest: 60s

Back and Abs 9 exercises, 46 mins

Barbell Deadlift	4x15,13,12,10 reps	rest: 45s
Barbell Bent-Over Row	4x15,13,12,10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x15,13,12,10 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	4x15,13,12,10 reps	rest: 45s
Cable Seated Row	4x15,13,12,10 reps	rest: 45s
Dumbbell One-Arm Row	4x15,13,12,10 reps	rest: 45s
Pull-Up	4x12 reps	rest: 45s
Decline Bench Ab Reach	3x0 reps	rest: 60s
Plank	3x0 reps	rest: 60s