Shock and Awe Double Split

Plan Details

The Shock and Awe Double Split routine by ChronixEx is a 7 day workout plan. It is a advanced level plan to achieve cutting fitness goals.

Plan Description

Ok folks, going to start making these public and see if they catch on. JeFit has been amazing for me... Read More

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