Shredding Intermediate [PDF]

Zitiervorschau

Copyright © 2019 25seven Shredding Program | Dejan Stipke

INTERMEDIATE

1

Introduction “Good, better, best. Never let it rest. Till your good is better and your better is best.“ You have the will, the dedication and most of all the potential to become the person you want to be. You decided to finally progress by choosing my intermediate program. It’s time to get started! Let’s kickstart your strength and muscle development by following this plan dedicated. The only thing between you and your success is your comfort zone and IF you leave it to follow the instructions of this program. Have fun and keep grinding! Do every exercise slowly and with full control. Feel the contacting muscles and the stretch. Mind and body connection is very important. If you can’t do the recommended reps or sets, lower it to your level and slowly increase in upcoming weeks! Finish all 5 sets of the first exercises and move on to the second, third, etc. until you finish the whole workout. Advised break between sets and exercises is 45-60 seconds. Every exercise is linked to a video which explains the execution of it. Copyright © 2019 25seven Shredding Program | Dejan Stipke

1

Day 1 Scapular Pulls

4 sets

Muscle ups

4 sets

negative muscle ups

3 sets

pull ups

4 sets

hammer pulls

4 sets

superman raises

4 sets

crunches

4sets

lying leg raises

4 sets

12 reps 5 reps 3 reps 8 reps

12 reps

ABs

12 reps 15 reps 12 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Back

week 1

Day 2 power push ups

4 sets

wide push ups

4 sets

incline push ups

5 sets

diamond push ups

4 sets

incline diamond push ups

4 sets

dips

4 sets

10 reps 8 reps

12 reps 8 reps 8 reps 8 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

CHEST

week 1

Day 3 jump squats

4 sets

squats

4 sets

closed leg squats

4 sets

bulgarian lunges

4 sets

single leg calf raises

5 sets

hanging leg raises

5 sets

sit ups

5 sets

10 reps 15 reps 12 reps 12 reps

ABS

15 reps 12 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

LEGS

week 1

Day 4 handstand practice

10 min

wall handstand push up

4 sets

pike push ups

4 sets

hindu push ups

4 sets

trx y pulls

4 sets

planch lean hold

3 sets

5 reps

15 reps 15 reps 15 reps 15 sec

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

shoulders

week 1

Day 5 chin ups

4 sets

hammer pulls

4 sets

trx bicep curls

4 sets

dips

4 sets

diamond push ups

4 sets

tricep extension

4sets

t cross sit ups

5 sets

russian twist

5 sets

10 reps 8 reps

15 reps

8 - 10 reps 8 reps

ABS

12 reps 12 reps 12 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

arms

week 1

Day 6 week 1

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 7 week 1

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 1 scalpular pulls

4 sets

muscle ups

4 sets

Jump muscle up

4 sets

closed grip pull up

4 sets

lying pull up

4 sets

hammer pull ups

4 sets

trx australian pulls

4 sets

15 reps 5 reps 8 reps

10 reps 10 reps 8 reps

15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

BACK

week 2

Day 1 ABS

week 2

Heel touch sit ups

4 sets

plank hold

4 sets

12 reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

45 sec

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 2 plyometric push ups

4 sets

wide push ups

4 sets

incline push ups

5 sets

decline push ups

4 sets

diamond push ups

4 sets

8 reps

12 reps 12 reps 10 reps

8 - 12 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

CHEST

week 2

Day 3 box jumps

4 sets

squats

5 sets

assisted pistol squats

4 sets

lunges

4 sets

elevated hamstring bridges

4 sets

calf raises

5 sets

hanging knee raises

4 sets

knee ins

4 sets

12 reps 12 reps 8 reps

12 reps 12 reps

ABS

15 reps 15 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

LEGS

week 2

Day 4 handstand practice

10 min

assisted handstand push ups

4 sets

elevated pike push ups

4 sets

pseudo push ups

4 sets

trx i pulls

4 sets

lying rear delt press

4sets

5 reps 5 reps 8 reps

15 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

SHOULDERS

week 2

Day 5 closed grip chin ups

4 sets

hammer pull ups

4 sets

australian chin ups

4 sets

chin up hold | Diamond Push ups

4 sets

bench dips

4 sets

tricep extension

4sets

10 - 12 reps 8 - 10 reps 15 reps

10 sec | 10 reps 15 reps 12 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

ARMS

week 2

Day 5 ABS

week 2

hanging side leg raises

5 sets

v sit ups

4 sets

10 reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

10 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 6 week 2

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 7 week 2

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 1 scapular pulls

5 sets

muscle ups

4 sets

wide pull ups

4 sets

trx australian pulls

5 sets

superman raises (just legs)

4 sets

15 reps 5 reps 8 reps

15 reps 12 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

BACK

week 3

Day 1 ABS

week 3

crunches

4 sets

lying leg raises

4 sets

russian twist

4 sets

15 reps 12 reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

12 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 2 bar grab push ups

4 sets

push ups

4 sets

incline push ups

5 sets

diamond push ups

4 sets

incline diamond push ups

4 sets

wide slow push ups

3 sets

8 reps

12 reps 12 reps 8 reps 8 reps 8 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

CHEST

week 3

Day 3 jumps squats

4 sets

closed leg squats

4 sets

assisted sissy squats

4 sets

walking lunges

4 sets

trx hamstring curls

4 sets

donkey calf raises

4 sets

sit ups

5 sets

hanging leg raises

5 sets

12 reps 15 reps 8 reps

12 reps 8 reps

ABs

15 reps 12 reps 12 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

LEGS

week 3

Day 4 handstand practice

10 min

wall handstand push up

4 sets

elevated pike push ups

4 sets

pike push ups

4 sets

hindu push ups

4 sets

trx y pulls

5 sets

5 reps 8 reps 8 reps

12 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

SHOUlders

week 3

Day 5 chin ups

4 sets

diamond push ups

4 sets

hammer pulls

4 sets

bench dips

4 sets

trx biceps curls

4 sets

triceps extension

4 sets

crunches

5 sets

knee ins

5 sets

8 reps 8 reps 8 reps

15 reps 15 reps

ABs

15 reps 15 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

ARMS

week 3

Day 6 week 3

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 7 week 3

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 1 muscle ups

4 sets

closed grip pull ups

4 sets

hammer pulls

4 sets

trx austrailian pulls

4 sets

pull up hold

3 sets

t cross sit ups

4 sets

sit ups

4 sets

5 reps

10 reps 8 reps

15 reps

ABS

10 sec

15 reps 12 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

BACK

week 4

Day 2 incline back clap push ups

4 sets

power push ups

4 sets

wide push ups

4 sets

incline push ups

4 sets

decline push ups

4 sets

dips

4 sets

10 reps 8 reps

12 reps 10 reps 12 reps

8-10 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

CHEST

week 4

Day 3 jump squats

4 sets

squats

5 sets

jumping lunges

4 sets

closed leg squats

5 sets

elevated single leg hamstring bridges

4 sets

calf raises

5 sets

hanging knee raises

4 sets

crunches

4 sets

12 reps 15 reps 10 reps 12 reps 12 reps

ABS

15 reps 12 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

LEGS

week 4

Day 4 rear delt press

4 sets

trx i pulls

4 sets

hindu push ups

4 sets

dips

4 sets

diamond pike push ups

4 sets

planch lean hold

3 sets

15 reps 15 reps 12 reps 8 reps 8 reps

10 sec

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

SHOUlders

week 4

Day 5 trx bicep curls

5 sets

chin up

4 sets

hefesto curls

4 sets

bench dips

4 sets

tiger push ups

4 sets

triceps extension

4 sets

plank hold

3 sets

12 reps Rest day: 45 sec 8 reps

10 reps 15 reps 12 reps 10 reps 1 min

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

ARMS

week 4

Day 6 week 4

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 7 week 4

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 1 scapular pulls

4 sets

muscle ups

4 sets

negative muscle ups

4 sets

wide pull ups

4 sets

hammer pulls

5 sets

austrailian pull ups

5 sets

superman raises

5 sets

15 reps 5 reps 5 reps

10 reps 10 reps 15 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

BACK

week 5

Day 1 ABS

week 5

bicycle crunches

4 sets

sit ups

5 sets

15 reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 2 plyometric push ups

4 sets

push ups

4 sets

incline push ups

4 sets

diamond push ups

4 sets

dips

4 sets

negative dips

4 sets

10 reps 10 reps 15 reps 10 reps 10 reps 5 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

CHEST

week 5

Day 3 jump squats

4 sets

squats

4 sets

closed leg squats

4 sets

assisted pistol squats

4 sets

step ups

4 sets

bulgarian lunges

4 sets

single leg calf raises

5 sets

hanging leg raises

5 sets

15 reps 15 reps 12 reps 8 reps

10 reps 12 reps

ABS

15 reps 12 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

LEGS

week 5

Day 4 handstand practice

1 sets

assisted hanstand push ups

4 sets

elevated pike push ups

4 sets

pseudo push ups

4 sets

trx y pulls

4 sets

10 min 8 reps

12 reps 12 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

SHOUlders

week 5

Day 5 diamond push ups

4 sets

bench dips

4 sets

triceps extension

4 sets

chin ups

4 sets

trx biceps curls

4 sets

chin up hold

3 sets

12 reps 15 reps 15 reps 10 reps 15 reps max

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

ARMS

week 5

Day 6 week 5

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 7 week 5

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 1 scapular pulls

5 sets

closed grip pull ups

4 sets

lying pull ups

4 sets

hammer pull ups

4 sets

austrailian pulls

5 sets

superman raises (just arms)

5 sets

crunches

5 sets

russian twist

5 sets

15 reps 10 reps 12 reps 8 reps

15 reps

ABS

15 reps 15 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

BACK

week 6

Day 2 bar grab push ups

4 sets

wide slow push ups

4 sets

incline push ups

4 sets

diamond push ups

4 sets

incline diamond push ups

4 sets

dips

4 sets

8-10 reps 10 reps 12 reps 10 reps 10 reps 10 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

CHEST

week 6

Day 3 jumping squats

4 sets

squats

4 sets

assisted sissy squats

4 sets

lunges

5 sets

trx hamstring curls

4 sets

wall sit hold

4 sets

bicycle crunches

4 sets

knee ins

4 sets

15 reps 15 reps 10 reps 12 reps 10 reps

ABs

30 sec

15 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

LEGS

week 6

Day 4 handstand wall hold

4 sets

wall handstand push ups

4 sets

elevated pike push ups

4 sets

hindu push ups

4 sets

trx y pulls

4 sets

15 sec 5 reps

12 reps 12 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

SHOUlders

week 6

Day 5 scapular pulls

4 sets

chin ups

4 sets

closed grip chin ups

4 sets

trx biceps curls

4 sets

diamond push ups

4 sets

triceps extension

4 sets

15 reps 10 reps 8 reps

15 reps 12 reps 10 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

ARMS

week 6

Day 5 ABS

week 6

flutter kicks

4 sets

russian twist

4 sets

30 sec

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 6 week 6

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 7 week 6

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 1 scapular pulls

4 sets

muscle ups

4 sets

negative muscle ups

4 sets

closed grip pull ups

4 sets

trx austrailian pulls

5 sets

t cross sit ups

5 sets

hanging leg raises

5 sets

15 reps 5 reps 5 reps

12 reps

ABS

15 reps 15 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

BACK

week 7

Day 2 power push ups

4 sets

narrow push ups

4 sets

incline push ups

5 sets

slow decline push ups

4 sets

diamond push ups

4 sets

incline diamond push ups

4 sets

12 reps 12 reps 15 reps 8 reps

12 reps 10 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

CHEST

week 7

Day 3 box jumps

4 sets

squats

5 sets

step ups

4 sets

bulgarian lunges

4 sets

elevated single leg hamstring bridges

4 sets

calf raises

5 sets

hanging leg raises from 90 degrees

4 sets

crunches

4 sets

12 reps 15 reps 15 reps 12 reps 10 reps

ABs

15 reps 8 reps

15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

LEGS

week 7

Day 4 elevated pike shruggs

3 sets

assisted handstand push ups

5 sets

elevated pike push ups

5 sets

trx y pulls

4 sets

trx i pulls

4 sets

15 reps 5 reps

12 reps 15 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

SHOUlders

week 7

Day 5 wide chin ups

4 sets

hammer pull ups

4 sets

hefesto curls

4 sets

trx biceps curls

4 sets

dips

4 sets

diamond push ups

4 sets

triceps extension

4 sets

8 reps

10 reps 10 reps 12 reps 12 reps 10 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

ARMS

week 7

Day 5 AbS

week 7

lying leg raises

5 sets

crunches

5 sets

russian twist

5 sets

12 reps 15 reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 6 week 7

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 7 week 7

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 1 scapular pulls

5 sets

muscle ups

4 sets

jump muscle ups

4 sets

wide pull ups

4 sets

lying pull ups

4 sets

hammer pulls

4 sets

austrailian pulls

5 sets

superman raises

5 sets

15 reps 5 reps 8 reps

10 reps 15 reps 8 reps

15 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

BACK

week 8

Day 1 AbS

week 8

t cross sit ups

5 sets

knee ins

5 sets

15 reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 2 plyometric push ups

4 sets

narrow push ups

5 sets

incline push ups

5 sets

diamond push ups

4 sets

decline push ups

4 sets

dips

4 sets

negative dips

4 sets

10 reps 12 reps 12 reps 12 reps 10 reps 10 reps 8 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

CHEST

week 8

Day 3 jump squats

4 sets

squats

4 sets

pistol squats

4 sets

assisted sissy squats

4 sets

elevated hamstring bridges

4 sets

single leg calf raises

5 sets

hanging knee raises

5 sets

sit ups

5 sets

15 reps 15 reps

5-8 reps 12 reps 12 reps

ABs

15 reps 15 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

LEGS

week 8

Day 4 assisted handstand push ups

5 sets

elevated pike push ups

4 sets

pseudo push ups

4 sets

trx y pulls

5 sets

rear delt press

5 sets

5-8 reps 12 reps 10 reps 15 reps 15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

SHOUlders

week 8

Day 5 trx bicep curls

5 sets

diamond push ups

4 sets

chin ups

4 sets

bench dips

5 sets

closed grip chin ups

4 sets

tricep extension

5 sets

15 reps 12 reps 10 reps 15 reps 8 reps

15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

ARMS

week 8

Day 5 AbS

week 8

bicycle crunches

4 sets

lying leg raises

4 sets

russian twist

4 sets

15 reps 15 reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

15 reps

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 6 week 8

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke

Day 7 week 8

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Rest day

Copyright © 2020 25seven Shredding Program | Dejan Stipke