urbansmash

Jun 29th 2017

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UrbanSmash CoreBody

DOWNLOADS/VIEWS: 4/1499

RATING: 73 (FROM 1 JEFIT MEMBERS)

3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This advanced body building program builds upon the basic fundamentals of a push-pull 4-day per week training split (such as Jim Stoppani's Shortcut to Size).

The difference here is that UrbanSmash CoreBody builds upon core strength & stability by utilising one-arm variations of exercises and engaging the core as much as possible.

As in real life, the UrbanSmash CoreBody program challenges the body with a variety of loads and angles, rather than the typical even-loads that most body builders are used to.

The UrbanSmash CoreBody program also uses the core as it is designed. Too many abdominal exercises focus on lying down, crunching and flexing the hip. However, the most natural function of the abs and core muscle is to hold us steady. That is, resisting force in what we call anti-movement. Therefore anti-extension, anti-rotation and anti-lateral flexion are all included in order to hit the core and train it stronger at what it does best.

UrbanSmash Run (soundcloud mix) 1 exercises, 1 hr 1 min

Running

1x0 reps

rest: 60s

UrbanSmash Yoga (pocket yoga app) 1 exercises, 1 hr 1 min

Yoga

1x0 reps

rest: 60s

UrbanSmash Chest, Triceps & Calves 11 exercises, 1 hr 23 mins

Dumbbell Incline One-Arm Press	2x12 reps	rest: 60s
Dumbbell Incline One Arm Hammer Press	2x12 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly With A Twist	2x12 reps	rest: 60s
Dumbbell One-Arm Fly	2x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Dumbbell Cross Tricep Extension (Supine)	3x12 reps	rest: 60s
Cable One-Arm Tricep Extension	3x12 reps	rest: 60s
Hack Single-Leg Calf Raise	3x25 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x25 reps	rest: 60s

UrbanSmash Back, Biceps & Abs 23 exercises, 1 hr 52 mins

Pull-Up	2x3 reps	rest: 60s
Machine Assisted Pull-Up	2x9 reps	rest: 60s
Pull-Up (Hammer Grip)	2x3 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	2x9 reps	rest: 60s
Barbell One-Arm Row	2x12 reps	rest: 60s
Machine Seated Row	2x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	2x12 reps	rest: 60s
Dumbbell One-Arm Preacher Hammer Curl	2x12 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	2x12 reps	rest: 60s
Cable One-Arm High Curl	2x12 reps	rest: 60s
Cable Squat Curl	2x12 reps	rest: 60s
Cable One-Arm Bicep Curl	2x12 reps	rest: 60s
Cable Pallof Press with Rotation	2x12 reps	rest: 60s
Hanging Knee Raise	2x12 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	1x12 reps	rest: 60s
Camel Pose	1x1 reps	rest: 60s
Cable Kneeling Crunch	2x12 reps	rest: 60s
Medicine Ball Decline Two-Arm Overhead Throw	2x12 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	1x12 reps	rest: 60s
Decline Bench Knee Raise	1x12 reps	rest: 60s
Decline Bench Alternating Knee Raise	1x12 reps	rest: 60s
Plank	1x8 reps	rest: 60s

UrbanSmash Run 1 exercises, 1 hr 1 min

Running

1x0 reps

rest: 60s

UrbanSmash Shoulders, Traps & Calves 10 exercises, 1 hr 11 mins

Handstand Push-Up	1x5 reps	rest: 60s
Dumbbell Seated One-Arm Shoulder Press	2x12 reps	rest: 60s
Dumbbell Seated One-Arm Arnold Press	2x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x12 reps	rest: 60s
Cable Front Raise	3x12 reps	rest: 60s
Cable One-Arm Reverse Fly	3x12 reps	rest: 60s
Cable Deltoid Raise	2x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x25 reps	rest: 60s
Machine Single-Leg Calf Press	3x25 reps	rest: 60s

UrbanSmash Glutes & Thighs 12 exercises, 1 hr 15 mins

Dumbbell Squat	3x12 reps	rest: 60s
Smith Machine Front Squat	2x12 reps	rest: 60s
Barbell Front Squat	2x12 reps	rest: 60s
Barbell Bench Squat	2x12 reps	rest: 60s
Barbell Squat	2x12 reps	rest: 60s
Machine Single-Leg Press	2x12 reps	rest: 60s
Hack Squat	2x12 reps	rest: 60s
Machine Single-Leg Extension	2x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	2x12 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
World's Greatest Stretch	3x8 reps	rest: 60s

UrbanSmash Abs 10 exercises, 40 mins

Cable Pallof Press with Rotation	2x12 reps	rest: 60s
Hanging Knee Raise	2x12 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	1x12 reps	rest: 60s
Camel Pose	1x1 reps	rest: 60s
Cable Kneeling Crunch	2x12 reps	rest: 60s
Medicine Ball Decline Two-Arm Overhead Throw	2x12 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	1x12 reps	rest: 60s
Decline Bench Knee Raise	1x12 reps	rest: 60s
Decline Bench Alternating Knee Raise	1x12 reps	rest: 60s
Plank	1x8 reps	rest: 60s