Shape You Shredded Club by Jeff Seid and Felix Valentino.
im giving it a try since im already getting bored making random programs during Hybrid Phase.lol. this program increases strength and builds muscle. consists of high set low rep exercises, reverse pyramid, and drop sets. also highlights the negative reps and pulsating reps in drop set for a much effective muscle tear.
Inclined Bench press
4x12/10/8/6
100/105/110/115lbs
+last set drop set 10x70lbs
Cable Crossover
4x12/10/8/8
40/50/60/60lbs per arm
+ all set drop set 10x30lbs per arm
Flat Bench press + Flat Bench Flyes
4x12/10/6/3 + 4x12/10/8/8
35/40/50/50lbs per arm
15/20/25/25lbs per arm
Dips (failed)
Triceps (failed)
bakit di mo baliktadin bro? unahin mo ung dips? ganyan din dati ako nag faifail ako sa dips pag hunihuliko (following a certain program before) inadjust ko ayos sa sinasabi ng katawan ko,. ayun nagagawa ko, ng di naman na sasacrifice ung str ko sa bench press and other exercises.
Sige nga sir @BANE try ko unahin yung dips sa next chest ko. Akala ko kasi kaya kanina, naubos sa super set at drop set.wala pa ko endurance hehe.thanks sa advice!
@scorched hey. actually im trying different approaches this 2015. its like my experiment year. Medyo okay naman progress ko. im gaining: strength, mass ( a little haha) and experience. mas gsto ko ung program ko ngyon, reverse pyramid with drop sets and super sets.
@autumndylan Good to hear nagwowork sayo yung program mo! I was wondering kasi what did you do to lose the belly fat. Dun ako hirap ngayon, honestly. Have you checked my program sa journal? What can you say?
Lat pulldown ( close grip )
4x12/10/8/8
70/80/90/90lbs
+ drop set all sets 10x50lbs
Bent over row
4x10
70lbs
*new record for deadlift. 200lbs for 2 reps. This is my goal for this year. Woooo. So my goal now is to get used to pumping 200lbs before i make my way to 300 mark.
*sana makahabol din yung Squats and Bench press ko. ( Squats 160 4reps, Bench press 150 4reps )
@scorched hindi updated yun.summer 2014 yung pic na yun hehe.mas malaki ako onti dun sa pic na yun pero wala pa masyado definition.hopefully 2016 mag cut ako ng konti.
@scorched yes up to the end of 2015. Goal ko this year talaga is strength and mass. Early 2016, try ko pa cut para beach body sa summer, then lean bulk til end of 2016.
check mo page 4 ko bro nag post ako pic dun.preview lang ng 6mos ko.hehe.sana lumaki before 2015 ends.
@autumndylan nice work! I'll try to backread yung journal mo. 6 months! Mukhang I have to persist on to get that target shape. I posted my 2014 photo sa journal ko din - thats the nearest photo I can to show kung ano body status ko sa ngayon.
Comments
Chest
Bench Press
5x5
110/120/130/140/150lbs
Inclined Dumbell Press
3x8/10/12
50/40/35lbs per arm
Push ups + Inclined flyes
3x20 3x10 super set
Body weight
20lbs
Back
Pull ups
5x7
Body weight
Deadlift
5x5
120/130/140/150/160lbs
Lat pulldown (wide) + Lat pulldown (close)
3x10 super set
80lbs
1 arm dumbell row
2x10
50lbs per arm
Shape You Shredded Club by Jeff Seid and Felix Valentino.
im giving it a try since im already getting bored making random programs during Hybrid Phase.lol. this program increases strength and builds muscle. consists of high set low rep exercises, reverse pyramid, and drop sets. also highlights the negative reps and pulsating reps in drop set for a much effective muscle tear.
check it out guys. Peace.
Chest / Shoulders
Flat Dumbell Press
5x5
55lbs per arm
Inclined Dumbell Press + Inclined Flyes
4x12/10/8/8 + 4x10
35/40/50/50lbs per arm
20lbs per arm
Arnold Press + Rear Delt Flyre
4x12/10/8/8 + 4x10
25/30/35/35lbs per arm
15lbs per arm
Upright Row
4x12/10/8/8
50/55/60/60lbs
+ drop set last set 10x30lbs
Side Lateral Raise + Front Raise (alternate)
3x10 + 3x10
20lbs per arm
Arms
Barbell curls + Skullcrusher
4x12/10/8/8 + 4x120/10/8/8
40/45/50/50lbs
40/45/50/50lbs
Hammer curls + Half curl (alternate)
4x12/10/8/8 + 4x10
20/25/30/30lbs per arm
15lbs per arm
Dumbell Skullcrusher + alternate DB Skullcrusher
4x12/10/8/8 + 4x10
20/25/30/30lbs per arm
10lbs per arm
Concentration curls + 1 arm tricep extension
3x10 + 3x10
25lbs per arm
20lbs per arm
Chest
Inclined Bench press
4x12/10/8/6
100/105/110/115lbs
+last set drop set 10x70lbs
Cable Crossover
4x12/10/8/8
40/50/60/60lbs per arm
+ all set drop set 10x30lbs per arm
Flat Bench press + Flat Bench Flyes
4x12/10/6/3 + 4x12/10/8/8
35/40/50/50lbs per arm
15/20/25/25lbs per arm
Dips (failed)
Triceps (failed)
bakit di mo baliktadin bro? unahin mo ung dips? ganyan din dati ako nag faifail ako sa dips pag hunihuliko (following a certain program before) inadjust ko ayos sa sinasabi ng katawan ko,. ayun nagagawa ko, ng di naman na sasacrifice ung str ko sa bench press and other exercises.
Back
Deadlift
4x10/8/6/4
100/120/140/160lbs
Lat pulldown (close grip)
4x12/10/8/8
70/80/90/90lbs
+ all set drop set 10x40lbs
Pull ups
3xF 5/6/8
Body weight
Seated row
3x12/10/8
70/80/90lbs
+ all set drop set 10x40lbs
Legs
Squats
4x10/8/6/4
100/120/140/160lbs
Leg press
4x10/8/6/4
200/220/240/250lbs
Stiff leg Deadlifts
4x12/10/8/8
20/25/30/30lbs
Leg extensions
4x15/12/10/8
40/50/60/70lbs
Leg curls
4x15/12/10/8
20/30/40/50lbs
Chest / Shoulders
Flat Dumbell Press
5x5
55lbs per arm
Inclined Dumbell Press + Push ups
4x12/10/8/8 + 4x10
35/40/50/50lbs per arm
Body weight
Arnold Press + Rear Delt Flye
4x12/10/8/8 + 4x10
25/30/35/35lbs per arm
15lbs per arm
Upright Row
4x12/10/8/8
50/60/70/70lbs
+ drop set last set 10x30lbs
Seated Overhead press
3x10
40lbs
Arms
Barbell curls + Skullcrusher
4x12/10/8/8 + 4x120/10/8/8
45/50/55/55lbs
45/50/55/55lbs
Hammer curls + Half curl (alternate)
4x12/10/8/8 + 4x10
20/25/30/30lbs per arm
15lbs per arm
Dumbell Skullcrusher + alternate DB Skullcrusher
4x12/10/8/8 + 4x10
20/25/30/30lbs per arm
15lbs per arm
Rope pulldown + Rope curl
3x10 + 3x10
50lbs
50lbs
Chest / Delts
Bench press
5x12/7/8/8
100/130/110/110lbs
+last set drop set 10x70lbs
Cable Crossover
4x12/10/8/10
40/50/60/50lbs per arm
+ all set drop set 10x30lbs per arm
Inclined Dumbell press + Inclined Flyes
3x12/9/8 + 4x12/10/10
35/40/40lbs per arm
15/20/20lbs per arm
Pull over ( dumbell )
4x12/10/8/8
30/35/40/40lbs
Side lateral raise
4x12
20lbs per arm
* weak chest day. nagpahinga for 3 days. no proper nutrition. no proper rest. kelangan bumawi, so binawi ko sa reps.
added 4sets of pull over and sundot ng delts 4 sets of side laterals.
* badtrip pero makakabawi din. push lang.
Back
Deadlift
5x10/8/6/4/4
100/120/140/160/180lbs
Lat pulldown
4x12/10/8/8
70/80/90/90lbs
+all set drop set 10x50lbs
Bent-over row (supinated)
4x12/10/8/8
70/80/90/90lbs
1 arm Dumbell row
3x10
50lbs per arm
Lat pulldown (close grip)
3x12
80lbs
*1st time to lift heavier than my body weight. Im around 165 lbs only. Did 180lbs deadlift for 4 reps yehey! #gettingthere #200markhereicome
Legs
Squats
4x12/10/8/6
100/120/140/160lbs
Leg press
4x12/10/8/6
200/220/240/250lbs
Stiff leg Deadlifts
4x12/10/8/8
25/30/35/35lbs per arm
Leg extensions
4x15/12/10/8
40/50/60/70lbs
Leg curls
4x15/12/10/8
30/40/50/55lbs
* compared my logs from Day 67 and the reps increased. will be increasing the weight next leg session.
Arms
Chin ups + Dips
5x5 + 5x5
Body weight
Barbell curls
4x12/10/8/8
45/50/55/55lbs
+ last set drop set 10x40lbs
Skullcrusher
4x12/10/8/8
45/50/55/55lbs
+ last set drop set 10x40lbs
Hammer curls + Half curl (alternate)
4x12/10/8/8 + 4x10
20/25/30/30lbs per arm
15lbs per arm
Diamond pushups + Tricep extension
4x15 + 4x10
Body weight
40lbs
Medyo challenging yang reverse pyramid na yan.
As for losing fat, i think cardio lang katapat niyan at clean eating. Cge brad check ko journal mo.
Shoulders / Traps
Overhead Press
4x12/10/8/6
40/50/60/70lbs
Arnold Press + Rear Delt Flye
4x12/10/8/8 + 4x10
25/30/35/35lbs per arm
15lbs per arm
Shoulder Press (failed.deload next w.o.)
4x10/8/5/7
40/40/40/35lbs per arm
Side lateral raise + Front raise (alternate)
4x10 + 4x10
20lbs per arm
Upright row (long bar)
4x12/10/10/10
40/50/50/50lbs
Shrugs (smith) + Shrug (dumbell)
3x15/12/10 + 3x15/12/10
80/90/100lbs
40/50/50lbs per arm
Chest
Bench press
4x10/8/6/4
110/120/130/140lbs
+last set drop set 10x70lbs
Inclined Dumbell Press
4x12/10/8/8
35/40/50/50lbs per arm
Cable Crossover
4x12/10/8/8
40/50/60/60lbs per arm
+ all set drop set 10x30lbs per arm
Flat Bench press + Flat Bench Flyes
3x12/10/8 + 3x10
30/35/40lbs per arm
20lbs per arm
Legs / Shoulders
Front Squat
4x12/10/8/6
70/80/90/100lbs
Leg Press
4x12/10/8/6
220/235/250/260lbs
Overhead Press
4x12/10/8/8
50/60/70/70lbs
Shoulder Press
4x12/10/8/8
25/30/35/35lbs per arm
+ last set drop set 10x20lbs per arm
Side Lateral raise + Front Raise (plate)
3x10 + 3x10
25lbs per arm
35lbs plate
Back
Deadlift
5x10/8/6/4/2
130/150/170/190/200lbs
Pullups
4x8/7/7/5
Body weight
Lat pulldown ( close grip )
4x12/10/8/8
70/80/90/90lbs
+ drop set all sets 10x50lbs
Bent over row
4x10
70lbs
*new record for deadlift. 200lbs for 2 reps. This is my goal for this year. Woooo. So my goal now is to get used to pumping 200lbs before i make my way to 300 mark.
*sana makahabol din yung Squats and Bench press ko. ( Squats 160 4reps, Bench press 150 4reps )
check mo page 4 ko bro nag post ako pic dun.preview lang ng 6mos ko.hehe.sana lumaki before 2015 ends.
Arms
Barbell Curls
4x12/10/8/8
50/55/60/60lbs
+ last set drop set 10x40lbs
Rope pulldown
4x12/10/8/8
60/70/80/80lbs
+ last set drop set 10x50lbs
Hammer curls + Chin ups
3x10 + 3x5
30lbs per arm
Body weight
Inclined Skullcrusher + Dips
3x10 + 3x5
40lbs
Body weight
Bicep curl (alternate) + Reverse Pushdown
3x12 + 3x12
25lbs per arm
70lbs