UrbanSmash CoreBody
General
Advanced
Machine strength
Plan Details
The UrbanSmash CoreBody routine by urbansmash is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
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.
Routine detail
Mon
UrbanSmash Run (soundcloud mix)
Est. 62 min
1 exercise
Running
1 Set
Tue
UrbanSmash Yoga (pocket yoga app)
Est. 62 min
1 exercise
Yoga
1 Set
Wed
UrbanSmash Chest, Triceps & Calves
Est. 83 min
11 exercises
Dumbbell Incline One-Arm Press
2 Sets x 12 Reps
Dumbbell Incline One Arm Hammer Press
2 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
2 Sets x 12 Reps
Dumbbell One-Arm Fly
2 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Hack Single-Leg Calf Raise
3 Sets x 25 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 25 Reps
Thu
UrbanSmash Back, Biceps & Abs
Est. 112 min
23 exercises
Pull-Up
2 Sets x 3 Reps
Machine Assisted Pull-Up
2 Sets x 9 Reps
Pull-Up (Hammer Grip)
2 Sets x 3 Reps
Machine Assisted Pull-Up (Hammer Grip)
2 Sets x 9 Reps
Barbell One-Arm Row
2 Sets x 12 Reps
Machine Seated Row
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
2 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 12 Reps
Cable One-Arm High Curl
2 Sets x 12 Reps
Cable Squat Curl
2 Sets x 12 Reps
Cable One-Arm Bicep Curl
2 Sets x 12 Reps
Cable Pallof Press with Rotation
2 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 12 Reps
Camel Pose
1 Set x 1 Rep
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Medicine Ball Decline Two-Arm Overhead Throw
2 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
1 Set x 12 Reps
Decline Bench Knee Raise
1 Set x 12 Reps
Decline Bench Alternating Knee Raise
1 Set x 12 Reps
Plank
1 Set
Fri
UrbanSmash Run
Est. 62 min
1 exercise
Running
1 Set
Sat
UrbanSmash Shoulders, Traps & Calves
Est. 72 min
10 exercises
Handstand Push-Up
1 Set x 5 Reps
Dumbbell Seated One-Arm Shoulder Press
2 Sets x 12 Reps
Dumbbell Seated One-Arm Arnold Press
2 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Cable Deltoid Raise
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 25 Reps
Machine Single-Leg Calf Press
3 Sets x 25 Reps
Sun
UrbanSmash Glutes & Thighs
Est. 75 min
12 exercises
Dumbbell Squat
3 Sets x 12 Reps
Smith Machine Front Squat
2 Sets x 12 Reps
Barbell Front Squat
2 Sets x 12 Reps
Barbell Bench Squat
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Machine Single-Leg Press
2 Sets x 12 Reps
Hack Squat
2 Sets x 12 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
World's Greatest Stretch
3 Sets x 8 Reps
Any
UrbanSmash Abs
Est. 40 min
10 exercises
Cable Pallof Press with Rotation
2 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 12 Reps
Camel Pose
1 Set x 1 Rep
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Medicine Ball Decline Two-Arm Overhead Throw
2 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
1 Set x 12 Reps
Decline Bench Knee Raise
1 Set x 12 Reps
Decline Bench Alternating Knee Raise
1 Set x 12 Reps
Plank
1 Set
