Tucker Seay Coaching CSCS
General FitnessSHOCK METHOD:
Utilizes 3 Training Goals
- Strength
- Hypertrophy
- Muscular Endurance
How does it help my busy lifestyle? How does it help this lifestyle?
- Shortens time spent in the gym & maximizes workout efficiency
- Develops overall General Physical Preparedness for your lifestyle.
Training Splits:
1.Push Lower
2.Pull Upper
3.Push Upper
4.Pull Lower
4 sessions per week
Must use App app to view and log training
Program Training
A1
Treadmill Work
1 x 5:00
A2
Air Squat
3 x 10
A3
Fire Hydrants
3 x 8
A4
Cook Hip Lift
3 x 0:30
A5
Box Jump
3 x 3
B
Front Squat
3 x 5
C1
Front Squat
4 x 6
C2
Reverse Lunges
4 x 12
C3
Leg Extension
4 x 25
D
Farmers carry
3 x 1:00
A1
Treadmill Work
1 x 5:00
A2
Dead Bug
3 x 20
A3
Mcgill Side Plank Rotations
3 x 10
A4
Cable Face Pull
3 x 15
A5
DB Row
3 x 5
B
Pendlay Row
3 x 5
C1
Pendlay Row
4 x 6
C2
Lat Pulldown
4 x 12
C3
Spider Curl
4 x 25
D
Mcgill KB Bottoms up Carry
1 x 300
A1
Treadmill Work
1 x 5:00
A2
T-Spine Reach
3 x 3
A3
Shoulder Taps
3 x 10
A4
Push-Up
3 x 10
A5
DB Bench Press
3 x 5
B
Bench Press
3 x 5
C1
Bench Press
4 x 6
C2
Incline DB Skull Crushers
4 x 12
C3
Strict Press
4 x 25
D1
Incline Cuban Press
4 x 10
D2
Suitcase Carry
4 x 50
A1
Treadmill Work
1 x 5:00
A2
DB Windmill
3 x 5
A3
Inchworm
3 x 6
A4
RBT Goodmornings
3 x 10
B
Deadlift
3 x 5
C1
Deadlift
4 x 6
C2
Prone Machine Hamstring Curl
4 x 12
C3
Back Extension
4 x 25
