Neuro-Shred€¦ · body to increase or maintain lean muscle mass during the so called “shredding” or cutting process. The Hypertrophic/Strength week will focus on a variation

Neuro- Shred Created by: Brenden Ostaszewski, CPT-ACSM

INTRODUTION: “NEURO-SHRED”

Welcome to Neuro-Shred, a new and quick (4-week or 1 month) periodization type training program that will allow your muscles to look razor-sharp FAST! Neuro-Shred includes resistance training (a combination of muscular endurance, hypertrophy, strength and power), neuromuscular plyometrics, footwork and balance drills, cardio, and abdominal exercises. The variation of these anaerobic type exercises will keep your muscles guessing and will lead to improvements in lean body mass and decrease body fat percentage as well as improvements in overall health.

NOTE: Before starting the program, I (Brenden Ostaszewski, ACSM-CPT) recommend consulting with a healthcare provider before beginning any new exercise regimen. A licensed healthcare provider and/or nutritionist did not create this program. If you choose to use this program, you are training at your own risk and the creator of this exercise program (Brenden Ostaszewski, ACSM-CPT) is not held accountable for any health/non-health related issues.

The Workouts

“Neuro-Shred” includes HIT (High Intensity Training) weeks and a Hypertrophic/Strength training week. The HIT weeks are the weeks that you will be focusing on large volume, many sets, repetitions ranging 15 to 8 and high intensity plyometrics and footwork and balance exercises . Also, the HIT weeks includes single sets, compound sets, super sets, and drop sets. Don't be fooled by the single sets! Many of the single sets included in “Neuro-Shred” contain progressive exercises that will involve a large volume. Compound sets are a set of two synergistic exercises of the same muscle group performed back to back. Super Sets are a set of opposing muscles groups performed back to back. Drop sets include a decrease of weight following a progression of repetitions. All of these unique types of sets are included in “Neuro-Shred” to incorporate muscle confusion and variation of exercises to allow quick and fast results!

The Hypertrophic/Strength training week is included in “Neuro-Shred” to allow the human body to increase or maintain lean muscle mass during the so called “shredding” or cutting process. The Hypertrophic/Strength week will focus on a variation of strength exercises and hypertrophic (muscle building) exercises. These types of exercises performed together will shock the human muscle in providing lean muscle tissue.

Rest periods between sets vary from HIT week and Hypertrophic/Strength week. During the HIT weeks, rest periods between sets should range anywhere from 30 seconds-1:30 minutes (depending on your body's recovery toward resistance training). During the Hypertrophic/Strength week, rest periods should be 1-2 minutes between hypertrophic sets and 2-3 minutes in between strength sets. Recovery between sets are VERY IMPORTANT in preventing injury and increasing lean muscle mass. I recommend sticking to these guidelines for this regimen.

Nutritional Recommendations For “Neuro-Shred”

Everyone is different and not one diet will fit all lifestyles. I recommend speaking with a dietitian prior to starting “Neuro-Shred.” On the other hand, I can give you recommendations of good quality macronutrients and meal times that may work for you to enhance quality lean muscle!

Macronutrients

The three macronutrients are protein, fats and carbohydrates. Each macronutrient plays a vital role in providing suficient amount of energy and muscle growth in “Neuro-Shred.” It is a good idea to have a wide variety of food and to keep each meal balanced with each macronutrient. In “Neuro-Shred,” I recommend eating about 6-8 small meals per day mostly consisting of the three major macronutrients (proteins, fats and carbohyrates). From my experience, I have seen great results with limiting my fats before and after workouts and focusing less on carbohydrates during the evening (a sample will be shown below in the sample diet). Remember, too much of anything is not necessarily good and you should have a variety of foods!Here are examples of good proteins, carbohyrdates, and fat sources that I recommend for “Neuro-Shred.”:

Protein Sources

Skinless Chicken Breasts Steaks (Low-Fat)Fish (Albacore Tuna, Salmon, Tilapia etc,)Egg WhitesBeef (At least 85% lean)Pork (Low-Fat) Milk (Reduced Fat) Whey Protein (Fast Digesting Protein)Casein Protein (Slow Digesting Protein)

Carbohydrates

Oats Whole Grains Fruits VegetablesBeans (Any type of Legumes) Juices Brown Rice

FatsOlive OilNatural Peanut Butter Egg Yolks Nuts

Sample Diet

Meal 1 (7 am)• Egg whites• Egg Yolks• Oatmeal• Fruit

Meal 2 (10 am)• Skinless Chicken Breasts • Whole Grain Bread with Peanut Butter

Meal 3 (12 pm) (Pre-workout)• Albacore Tuna • Brown Rice

Meal 4 (2 pm) (Post-workout)• Whey Protein Isolate• Casein• High Glycemic Carbohydrate (Fruit or Dextrose etc)

Meal 5 (5 pm)• Lean Steak• Salad with Olive Oil

Meal 6 (8pm)• Beef (at least 85% lean) Chilli with Vegtables and Legumes

Meal 7 (10 pm)• Casein• Peanut Butter

Note: The American College of Sports Medicine recommendations for macronutrient intake include 1.2-1.4 grams of protein per pound per bodyweight for endurance athletes, 1.6-1.7 grams per pound per bodyweight for weight or strength athletes, .5 grams of fat per pound per bodyweight to loose fat, and 45-65% of your diet of total caloric intake should be consumed of carbohydrates.

Progression and Results

As you progress each week, I recommend adding 10% of load or resistance to each exercise to allow improvements in both muscular strength and muscular adaptations. For example, subject A performs a dumbbell chest press with 50 pounds in week one. In week two subject A should increase his weight 10% (add 5 pounds) towards his dumbbell chest press. The addition of resistance from week to week will allow the muscles to grow in a linear way.

I also recommend taking before and afters pictures for results as well as weight measurements. You will be amazed and shocked with your results if you stay consistent with this exercise regimen!

I wish you the best of luck with “Neuro-Shred” and please send your progression photos to [email protected] when you are finished with the photo! Good luck and train hard!

Contact Information

If you have any questions regarding to “Neuro-Shred,” please contact me via email at [email protected]. I am also on Facebook, Twitter and Instagram. Links are posted below:

Facebook: https://www.facebook.com/BrendenOFitnessTwitter: https://www.twitter.com/brendenostInstagram: @brendenost

https://www.twitter.com/brendenost

mailto:[email protected]

https://www.facebook.com/BrendenOFitness

mailto:[email protected]

Neuro - Shred Created by: Brenden Ostaszewski, CPT-ACSM

HIT-Week 1Day 1-Chest/Triceps

Set 1- Single SetProgressive Barbell Bench Press

• Reps: 15,12,10,8,8,10,12,15• Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15.

Set 2- Compound SetIncline Dumbbell Press

• Reps: 15, 12, 10,8• Increase weight with each rep.

Incline Dumbbell Fly• Reps: 15,12,10,8• Increase weight with each rep.

Set 3- Single SetProgressive Decline Dumbbell Press

• Reps:15,12,10,8,8,10,12,15• Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15.

Set 4- Shred SetBurnout Cable Fly

• Reps:20,20,20,20• Increase weight with each rep.

Set 5- Single SetProgressive Incline Skull Crushers


Set 6- Compound SetOverhead Dumbbell Tricep Extensions

• Reps:15,12,10,8• Increase weight with each rep.

Bodyweight Dips on Bench (concentrate on eccentric movement)• Reps:20,20,20,20

Set 7- Single SetProgressive Decline Skull Crushers



HIT- Week 1Day 2- Explosive Neuro-Plyometrics w/ Abdominals

Round 1:15 reps each set Round 2: 20 reps each set Round 3: 25 reps each set

Set 1-Neuro-Plyo Pushups Set 1-7 Repeat Set 1-7 Repeat Set 2-Neuro-BurpeesSet 3-Alternating Jump LungesSet 4- Neuro-Drop Push-ups (Off Box)Set 5- Explosive Pull-upsSet 6- Alternating Jump KicksSet 7- Explosive Chin ups

30 sec: Jump Rope (Two Feet Together.) in between each round.

Abdominal Workout

Round 1: 15 reps each: Round 2: 20 reps each Round 3: 25 reps eachSet 1- Crunches Sets 1-5 Repeat Sets 1-5 Repeat Set 2-Oblique TwistSet 3-Leg Raises Set 4-Oblique Crunches Set 5-Plank (Slow Count 15 seconds)

NOTE: MODIFIY EXERCISES IF NEEDED


HIT- Week 1Day 3- Back/Biceps

Set 1- Single Set• Progressive Barbell Deadlift

◦ Reps: 15,12,10,8,8,10,12,15▪ Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15.

Set 2- Compound Set• Cable Row

◦ Reps: 15,12,10,8▪ Increase weight (load) with each rep.

• Pull-ups◦ Reps: 12,12,12,12

▪ Focus on the slow eccentric/downward movement.Set 3- Single Set

• Progressive Lat Pulldown◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight (load) each rep to 1st rep 8, then decrease weight each rep to last rep 15.Set 4- Single Set

• Progressive EZ Bar Curl◦ Reps: 15,12,10,8,8,10,12,15


• Progressive Dumbbell Bicep Curl◦ Reps: 15,12,10,8,8,10,12,15


• Progressive Dumbbell Hammer Curls◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight (load) each rep to 1st rep 8, then decrease weight each rep to last rep 15.

Neuro- Shred Created by: Brenden Ostaszewski, CPT-ACSM

HIT- Week 1Day 4- Shoulders w/ Abdominals

Set 1- Single Set • Progress Dumbbell Shoulder Press

◦ Reps: 15,12,10,8,8,10,12,15▪ Increase weight (load) each rep to 1st rep 8, then decrease weight each rep to last rep 15.

Set 2- Compound Set• Neutral Grip Dumbbell Front Raises

◦ Reps: 15,12,10,8▪ Increase weight with each set

• Lateral Dumbbell Raises ◦ Reps: 15,12,10,8

▪ Increase weight with each rep Set 3- Single Set

• Progressive Dumbbell Shrug◦ Reps: 15,12,10,8,8,10,12,15


• Progressive Reverse Pec Dec ◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight (load) each rep to 1st rep 8, then decrease weight each rep to last rep 15.Set 5- Compound Set

• EZ Bar Upright Row◦ Reps: 15,12,10,8

▪ Increase weight with each rep.• Military Straight Bar Press

◦ Reps: 15, 12,10, 8▪ Increase weight with each rep.

Set 6- Burnout Set• Dumbbell Snatch

◦ 4 sets of 15 reps ▪ Increase weight each rep. Start with low to moderate weight.

Abdominal WorkoutROUND 1Set 1-AB Wheel Rollout: 15 repsSet 2- Plank to Pushup Position: 15 repsSet 3- (Legs Flat) Sit up to one hand opposite leg touch: 15 reps Set 4: Scissor Kicks: 15 repsSet 5: Bicycle Crunches: 15 reps Set 6: Hanging Leg Raises on Pullup Bar: 15 RepsNOTE: ROUND 2: 20 REPS each, ROUND 3: 25 REPS each


HIT- Week 1Day 5- Legs

Set 1- Single Set • Progressive Barbell Squats

◦ Reps: 15, 12,10,8,8,10,12,15▪ Increase weight (load) each rep to 1st rep 8, then decrease weight each rep to last rep 15

Set 2- Super Set• Leg Extension

◦ Reps: 15,12,10,8▪ Increase weight with each rep

• Hamstring Curl◦ Reps: 15,12,10,8

▪ Increase weight with each rep Set 3- Single Set

• Progressive Dumbbell Stationary Lunges◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight (load) each rep to 1st rep 8, then decrease weight each rep to last rep 15Set 4- Single Set

• Progressive Straight Bar Calf Raises ◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight (load) each rep to 1st rep 8, then decrease weight each rep to last rep 15Set 5- Compound Set

• Dumbbell Seated Calf Raises ◦ Reps: 15,12,10,8

▪ Increase weight with each rep• Bodyweight Calf Raises



HIT- Week 1Day 7- Total Neuromuscular Body Balance + Neuromuscular Footwork

NOTE: NO REST IN BETWEEN SETS, REST FOR 20 seconds BETWEEN ROUNDS then GO!

Round 1- Lower Body Balance and Footwork w/ Plyometric ComponentSet 1: Front to Back Rapid Agility Toe Touches to Ground- 30 seconds Set 2: Side to Side Rapid Agility Toe Touches to Ground- 30 seconds Set 3: Rapid Alternating Leg Criss Cross to Ground- 30 secondsSet 4: Front to Back Alternating Rapid Agility Toe Touches to Ground: 30 seconds Set 5: In and Out Rapid Agility Toe Touches to Ground: 30 Seconds Set 6: Squat Hold at Bottom Jump: 30 secondsSet 7: Lunge Squat Hold at Bottom Jump: 30 seconds each legSet 8: One Leg Opposite Hand Toe Touch with Hand (Dorsiflex Opposite Leg) : 15 reps each leg Round 2- Upper Body Balance w/ Plyometric ComponentSet 1: Burpees with Jump: 20 repsSet 2: Plank: 60 seconds Set 3: Medicine (Two-Ball) Pushups: 15 reps Set 4: Handstand Pushup Against Wall: 15 repsSet 5: Side Plank With Leg Raise: 15 reps each side Set 6: Crane: 30 Seconds Set 7: Relax with Downward Dog Pose: 15 secondsSet 8: Relax with Upward Dog Pose: 15 seconds Set 9: Relax with Child's Pose: 15 seconds

REPEAT ROUND 1REPEAT ROUND 2 REPEAT ROUND 1


HIT-Week 2Day 8 -Chest/Triceps

Set 1- Single Set• Progressive Dumbbell Bench Press


Set 2-Compound Set• Incline Barbell Bench Press

◦ Reps: 15,12,10,8▪ Increase weight each rep

• Decline Bodyweight Pushups ◦ 4 sets of 20 reps

Set 3- Compound Set• Incline Cable Fly


• Decline Cable Fly ◦ Reps: 15,12,10,8

▪ Increase weight each repSet 4-Single Set

• Progressive Dumbbell Pullover ◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15. • FOCUS ON THE SQUEEZE AT THE TOP

Set 5- Burnout Set• Weighted Dips

◦ 4 sets of 20 reps ▪ Increase weight each set and enjoy the burn!

Set 6- Single Set • One-Hand Progressive Overhand Tricep Extensions


Set 7- Single Set • Progressive Dumbbell Kickbacks



HIT-Week 2Day 9 -Explosive Plyometrics w/ Abdominals


Set 1-Neuro-Plyo Pushups Handclap Set 1-7 Repeat Set 1-7 Repeat Set 2-Neuro-Blurpees w/ JumpSet 3- Explosive Close Knee PushupsSet 4- Neuro-Squat Jumps Set 5- Explosive Pull-ups w/ weightSet 6- Explosive Chin-ups w/ weightSet 7- Knee Tuck Jumps

45 sec: Jump Rope (Two Feet Sync.) in between each round.

Abdominal Workout

Round 1: 15 reps each: Round 2: 20 reps each Round 3: 25 reps eachSet 1- Crunches on Stability Ball Sets 1-5 Repeat Sets 1-5 Repeat Set 2-Oblique Twist on Stability BallSet 3-Leg Raises w/ Stability BallSet 4-Oblique Crunches on Stability BallSet 5-Alternating One Leg Plank (Slow Count 15 seconds each leg)



HIIT-Week 2Day 10-Back/Biceps

Set 1- Single Set• Progressive Dumbbell Deadlift


Set 2- Single Set• Reverse Bent Over Row


Set 3- Burnout Super Set • Bodyweight Chin-ups

◦ 4 sets of 15 reps• EZ Bar Cable Curl


Set 4- Compound Set • Pronated EZ Bar Curls


• EZ Bar Preacher Curls ◦ Reps: 15,12,10,8

▪ Increase weight each repSet 5- Single Set

• Progressive Close Grip Pulldowns◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15.Set 6- Single Set

• Progressive Alternating Bicep Curls◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15.


HIT-Week 2Day 11- Shoulders w/ Abdominals

Set 1- Single Set • Progressive Arnold Press


Set 2- Compound Set• Barbell Front Raise


• Seated Lateral Raise ◦ Reps: 15,12,10,8

▪ Increase weight each repSet 3-Single Set

• Progressive Barbell Shrug ◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight each repSet 4- Compound Set

• Bent Over Rear Lateral Raises ◦ Reps: 15,12,10,8

▪ Increase weight each rep• Dumbbell Upright Row

◦ Reps: 15,12,10,8,8 ▪ Increase weight each rep then drop weight on last rep (rep 8)

Set 5- Single Set• Progressive Standing Military Smith Machine Press


Set 6- Single Set• Progressive Reverse Pec Deck


Abdominal WorkoutROUND 1Set 1-AB Wheel Rollout: 15 repsSet 2- Plank to Pushup Position on Stability Ball: 15 repsSet 3- Toe Touch Swing: 15 reps Set 4: Scissor Claps: 15 repsSet 5: Bicycle Extend + Out: 15 reps Set 6: Hanging Leg Raises on Pullup Bar with weight: 15 RepsNOTE: ROUND 2: 20 REPS each, ROUND 3: 25 REPS each


HIT-Week 2Day 12- Legs

Set 1- Single Set • Progressive Barbell Squats

◦ Reps: 15,12,10,8,8,10,12,15▪ Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15

Set 2- Super Set• Leg Extensions


• Hamstring Curl◦ Reps: 15,12,10,8

▪ Increase weight each repSet 3- Single Set

• Progressive Dumbbell Stationary Lunge◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15Set 4-Single Set

• Straight Bar Calf Raises◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15Set 5-Burnout Compound Set

• Seated Calf Raises ◦ Reps: 15,12,10,8

▪ Increase weight each rep• Bodyweight Calf Raises

◦ 4 sets of 20 reps


HIIT-Week 2Day 14- Total Neuromuscular Body Balance + Neuromuscular Footwork


Round 1- Lower Body Balance and Footwork w/ Plyometric ComponentSet 1: One Foot Front to Back Rapid Agility Toe Touches to Ground- 30 seconds each legSet 2: One Foot Side to Side Rapid Agility Toe Touches to Ground- 30 seconds each legSet 3: Rapid Alternating Leg Criss Cross to Ground- 30 secondsSet 4: One Foot Front to Back Alternating Rapid Agility Toe Touches to Ground: 30 seconds each leg Set 5: In and Out Rapid Agility Toe Touches to Ground: 30 Seconds Set 6: Squat Hold at Bottom Jump: 45 secondsSet 7: Lunge Squat Hold at Bottom Jump: 45 seconds each legSet 8: One Leg Opposite Hand Toe Touch with Hand (Dorsiflex Opposite Leg) : 20 reps each leg Round 2- Upper Body Balance w/ Plyometric ComponentSet 1: Burpees with Jump Hold at Squat: 20 repsSet 2: One Leg Plank: 60 seconds each leg Set 3: Medicine (Four-Ball) Pushups: 15 reps Set 4: Handstand Pushup Against Wall: 15 repsSet 5: Side Plank With Leg Raise: 15 reps each side Set 6: Crane: 30 Seconds Set 7: Relax with Downward Dog Pose: 15 secondsSet 8: Relax with Upward Dog Pose: 15 seconds Set 9: Relax with Child's Pose: 15 seconds

REPEAT ROUND 1REPEAT ROUND 2 REPEAT ROUND 1REPEAT ROUND 2


Hypertrophic/Strength-Week 3Day 15 – Chest

Set 1- Strength Set• Barbell Bench Press

◦ Reps: 4,6,8▪ Increase weight each rep (heavy load)

Set 2-Hypertrophic Set• Incline Dumbbell Press

◦ 15,12,10,8,8▪ Increase weight each rep (drop set on last rep)

• Moderate to heavy resistanceSet 3- Strength/Hypertrophic Super Set

• Decline Dumbbell Press ◦ Reps: 4,6,8 (heavy load)

• Pec Dec◦ Reps: 15,12,10,8

▪ Increase weight each rep• Moderate to heavy resistance

Set 4- Hypertrophic Set • Dumbbell Fly

◦ Reps: 15,12,10,8,8▪ Increase weight each rep (drop set on last rep)

• Moderate to heavy resistance Set 5- Strength Set

• Close-Grip Dumbbell Press◦ Reps: 4,6,8

▪ Increase weight each rep (heavy load)


Hypertrophic/Strength-Week 3Day 16 – Back

Set 1- Strength Set• Barbell Deadlift


Set 2- Hypertrophic Set• Bent Over Barbell Row


• Moderate to heavy resistanceSet 3- Strength/Hypertrophic Super Set

• Lat Pull Down◦ Reps: 4,6,8

▪ Increase resistance each rep (heavy load)• Cable Row


• Moderate to heavy resistanceSet 4- Hypertrophic Set

• One Arm Dumbbell Row◦ Reps: 15,12,10,8,8

▪ Increase weight each rep (drop set on last rep)• Moderate to heavy resistance

Set 5- Strength Set• Weighted-Pull Ups

◦ Reps: 4,6,8▪ Increase resistance each rep (heavy load)


Hypertrophic/Strength-Week 3Day 17– Cardio and Abdominals

Cardio Workout- “THE MACHINE”NOTE:MODIFIY INCLINE AND SPEED IF NEEDEDRound 1Stationary Bike

• Start at 0 resistance and add 1.0 resistance every 30 seconds until you hit 10.0 resistance and increase speed each time you add resistance. ◦ Total duration: 5 minutes

Treadmill• Start at 0 incline and 4.0 speed. For every 30 seconds incline 1.0 and speed .5 until you hit 10.0

incline and 9.0 speed. ◦ Total duration: 5 minutes

Eliptical• Increase speed every 30 seconds until you hit 5 minutes

◦ Total duration 5 minutesJump Rope

• Two feet◦ 100 reps

Rowing Machine• 100 reps

REPEAT ROUND 1 FOR ROUND 2

Abdominal Workout

Stability Ball Jackknife• 3 sets of 20

Stability Ball Leg Raises• 3 sets of 15

Compound Set• AB Rollout

◦ 4 sets of 25• Med Ball Oblique Twist

◦ 4 sets of 25 Crunches

• 4 sets of 50


Hypertrophic/Strength-Week 3Day 18- Arms

Set 1- Strength Set • Straight Bar Bicep Curl


Set 2- Hypertrophic Set• Hammer Curls


• Moderate to heavy resistance Set 3- Strength/Hypertrophic Super Set

• EZ Bar Skull Crushers◦ Reps: 4,6,8

▪ Increase weight each rep (heavy load)• EZ Bar Curl



• Dumbbell Kickbacks◦ Reps: 4,6,8

▪ Increase weight each rep (heavy load)Set 5- Strength Set

• Overhead Tricep Extension◦ Reps: 4,6,8

▪ Increase weight each rep (heavy load)


Hypertrophic/Strength-Week 3Day 19- Shoulders w/ Abdominals

Set 1- Strength Set• Dumbbell Shoulder Press


Set 2- Hypertrophic Set • Dumbbell Later Raise


• Moderate to heavy resistance Set 3- Strength/Hypertrophic Super Set

• EZ Bar Upright Row◦ Reps: 4,6,8

▪ Increase weight each rep (heavy load)• Straight Bar Military Press



• Dumbbell Front Raise ◦ Reps: 15,12,10,8,8

▪ Increase weight each rep (drop set on last rep)• Moderate to heavy resistance

Set 5- Strength Set • Barbell Shrug


Abdominal WorkoutStability Ball Jackknife

• 3 sets of 20Stability Ball Leg Raises

• 3 sets of 15

Super Set• AB Rollout

◦ 4 sets of 25• Med Ball Oblique Twist

◦ 4 sets of 25 Crunches: 4 sets of 50


Hypertrophic/Strength-Week 3Day 20- Legs

Set 1- Strength Set• Barbell Squat


Set 2-Hypertrophic Set • Dumbbell Stationary Lunges


Set 3- Strength/Hypertrophic Super Set • Dumbbell Sumo Squat


• Step Ups w/ High Knee◦ Reps: 15,12,10,8

▪ Increase weight each rep• Moderate to heavy resistance

Set 4- Hypertrophic Set• Stiff Leg Barbell Deadlift


Set 5- Strength Set • Hamstring Curl



HIT-Week 4Day 23- Chest/Triceps “All Compound Sets”- Alternating muscle groups each set.Set 1:

• Hammer Strength Wide Grip Press ◦ Reps: 15,12,10,8

▪ Increase weight each rep.• Standard Bodyweight Pushup

◦ Reps: 20, 20, 20, 20Set 2:

• EZ Bar Tricep Pulldown ◦ Reps: 15, 12, 10, 8

▪ Increase weight each rep• Close Grip Bodyweight Push-ups


Set 3:• Dumbbell Chest Press


• Incline Dumbbell Fly◦ Reps:15,12,10,8

▪ Increase weight each rep Set 4:

• V-Bar Tricep Pulldown◦ Reps:15,12,10,8

▪ Increase weight each rep• Bodyweight Dips


Set 5:• Decline Dumbbell Pull-Over


• Decline Dumbbell Fly◦ Reps:15,12,10,8

▪ Increase weight each repSet 6:

• EZ Bar Skull Crushers ◦ Reps: 15,12,10,8

▪ Increase weight each rep• Bodyweight Dips on Bench

◦ Reps: 20,20,20,20


HIT-Week 4

Day 24- Explosive Plyometrics w/ Abdominals


Set 1-Neuro-Plyo Pushups Set 1-7 Repeat Set 1-7 Repeat Set 2-Neuro-BlurpeesSet 3-Alternating Jump LungesSet 4- Neuro-Drop Push-ups (Off Box)Set 5- Explosive Pull-upsSet 6- Alternating Jump KicksSet 7- Explosive Chin ups

30 sec: Jump Rope (Two Feet Sync.) in between each round.

Abdominal Workout

Round 1: 15 reps each: Round 2: 20 reps each Round 3: 25 reps eachSet 1- Crunches Sets 1-5 Repeat Sets 1-5 Repeat Set 2-Oblique TwistSet 3-Leg Raises Set 4-Oblique Crunches Set 5-Plank (Slow Count 15 seconds)



HIT- Week 4

Day 25- Back/Biceps

Set 1- Compound Set• Reverse Grip Lat-Pulldown

◦ Reps: 15,12,10,8 ▪ Increase weight for each rep

• Wide Grip Cable Row◦ Reps: 15, 12, 10, 8

▪ Increase weight for each repSet 2- Compound Set

• Standing Straight Bar Cable Pulldowns◦ Reps: I5,12,10,8

▪ Increase weight for each rep• Close Grip Pulldowns

◦ Reps: 4(sets) X 15▪ Increase weight each rep

Set 3- Single Set• Progressive Dumbbell Rows

◦ Reps: 15,12,10,8,8,10,12,15 ▪ Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15.

Set 4- Single Set to Drop Set • Bicep Curl Up/Hammer Downs

◦ Reps: 15,12,10,8 then 8 (Drop Set)▪ Increase weight each rep then drop the weight on the last 8 rep.

Set 5- Single Set • Progressive Straight Bar Curls


Set 6- Single Set to Drop Set • Progressive EZ Bar Preacher Curls

◦ Reps:15,12,10,8 then 8 (Drop Set) ▪ Increase weight each rep then drop weight on last 8 rep.


HIT-Week 4

Day 26- Shoulder w/ Abdominals

Set 1- Single Set• Progressive Hammer Strength Shoulder Press


Set 2- Compound Set • Cable Lateral Raise


• Rear Delt Cable Crossover◦ Reps:15,12,10,8

▪ Increase weight with each repSet 3-Single Set

• Progressive Smith Machine Shrugs◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15.Set 4- Compound Set

• Dumbbell Shoulder Press◦ Reps: 15,12,10,8

▪ Increase weight with each rep • Straight Bar Rear Delt Row


Set 5- Single Set • Progressive EZ Bar Upright Rows

◦ Reps: 15,12,10,8,8,10,12,15 ▪ Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15.

Abdominals

Round 1 (15 reps each) Round 2 (20 reps each) Round 3 (25 reps each) 1)AB Wheel Rollout 2)Plank to Pushup on Stability Ball3)Swinging Toe Touches 4)Slow Movement Bicycles5)Scissors 6)Hanging Leg Raise w/ weight


HIT- Week 4

Day 27- Legs

Set 1: Single Set • Progressive Sumo Squat


Set 2: Compound Set • Front Alternating Lunges

◦ Reps:15,12,10,8▪ Increase weight with each rep

• Dumbbell Lateral Lunges ◦ Reps: 15,12,10,8

▪ Increase weight each rep Set 3: Single Set

• Progressive Lying Hamstring Curls◦ Reps: 15,12,10,8,8,10,12,15

▪ Increase weight each rep to 1st rep 8, then decrease weight each rep to last rep 15.Set 4: Burnout Set

• Bodyweight Calf Raises◦ Reps: 2 (sets) x 100 reps


HIT- Week 4

Day 29- Total Neuromuscular Body Balance + Neuromuscular Footwork


Round 1- Lower Body Balance and Footwork w/ Plyometric ComponentSet 1: Front to Back Rapid Agility Toe Touches to Ground- 30 seconds Set 2: Side to Side Rapid Agility Toe Touches to Ground- 30 seconds Set 3: Rapid Alternating Leg Criss Cross to Ground- 30 secondsSet 4: Front to Back Alternating Rapid Agility Toe Touches to Ground: 30 seconds Set 5: In and Out Rapid Agility Toe Touches to Ground: 30 Seconds Set 6: Squat Hold at Bottom Jump: 30 secondsSet 7: Lunge Squat Hold at Bottom Jump: 30 seconds each legSet 8: One Leg Opposite Hand Toe Touch with Hand (Dorsiflex Opposite Leg) : 15 reps each leg Round 2- Upper Body Balance w/ Plyometric ComponentSet 1: Burpees with Jump: 20 repsSet 2: Plank: 60 seconds Set 3: Medicine (Two-Ball) Pushups: 15 reps Set 4: Handstand Pushup Against Wall: 15 repsSet 5: Side Plank With Leg Raise: 15 reps each side Set 6: Crane: 30 Seconds Set 7: Relax with Downward Dog Pose: 15 secondsSet 8: Relax with Upward Dog Pose: 15 seconds Set 9: Relax with Child's Pose: 15 seconds

REPEAT ROUND 1REPEAT ROUND 2 REPEAT ROUND 1

Documents

Neuro-Shred€¦ · body to increase or maintain lean muscle mass during the so called “shredding” or cutting process. The Hypertrophic/Strength week will focus on a variation