This workout design is, by far, one of my favorites. It incorporates constant movement and intense weight training to produce crazy, awesome results. Whether your goal is to burn fat, build muscle, or increase your strength, this workout can help. You will bounce from a weight exercise to a cardio exercise, without rest. By the end of these sets, you will be low on fuel and drenched in sweat. This is the philosophy that I practice in my workouts and the Crush City plan is a good kick starter for those looking for something different and challenging. It was inspired by Jim Stoppani’s Short-Cut to Shred. His program is ridiculously intense, but produces mad results. I suggest trying the Crush City program for 3-4 weeks to prepare your body for his 6 week gruel session. Try it out, have fun and Wreck It!
Monday: (Chest)
1. Bench Press 4sets/10-12reps
2. Incline Dumbbell Press 4sets/10-12reps
3. Dumbbell Chest Fly 3sets/10-12reps
4. Dips 4sets/12-15reps
Tuesday: (Back/Traps)
1. Deadlift 3sets/10-12reps
2. Bent Barbell Rows 4sets/10-12reps
3. Reverse Grip Barbell Rows 3sets/10-12reps
4. Cable Close Grip Rows 3sets/10-12reps
5. Barbell Shrugs 3sets/12-15reps
Wednesday: (Legs/Calves)
1. Squats 4sets/10-12reps
2. Lunges 3sets/10-12reps
3. Leg press 4sets/10-12reps
4. Leg Extensions 3sets/10-12reps
5. Leg Curls 3sets/10-12reps
6. Seated Calf Raises 3sets/15-20reps
Thursday: (Shoulders)
1. Seated Bar Shoulder Press 4sets/10-12reps
2. Standing Bar Shoulder Press 3sets/10-12reps
3. Seated Arnold Press 4sets/10-12reps
4. Dumbbell Side Raise 3sets/10-12reps
5. Dumbbell Bent Raise 3sets/10-12reps
6. Dumbbell Front Raise 3sets/10-12reps
Friday: (Arms)
1. Barbell Curls 4sets/10-12reps
2. Preacher Curls 3sets/10-12reps
3. Hammer Curls 3sets/10-12reps
4. Incline Dumbbell Curls 3sets/10-12reps
5. Skull Crusher 3sets/10-12reps
6. Close Grip Bench Press 4sets/10-12reps
7. Rope Press Down 3sets/10-12reps
8. Overhead DB Extension 3sets/10-12reps
Cardio Exercises:
1. Jump Rope
2. Bench Step Ups
3. Box Jumps
4. Kettlebell Swing
5. Alt. Kettlebell Swing
6. Jumping Jacks
7. Body Squats
8. Squat Jumps
9. Dumbbell Power Cleans
10. Side to Side Jumps
11. Burpees
12. Rowing Machine
13. Run in Place
14. Treadmill Sprint
15. Stair Runs
Ab Exercises:
1. Rope Crunches
2. Leg Raises
3. Hanging Leg Raises
4. Dumbbell Side Bends
5. Ab machine Crunches
6. Sit ups
7. Planks
8. Side Planks
9. Medicine Ball Twists
10. Decline Sit Ups
The way this program works is by combining a cardio exercise with one of the muscle exercises. So, for example, you could do jump rope with bench press. Start out with doing cardio for 30 seconds in between sets and then move to 45 seconds then finally a minute. This workout focuses on little rest. Try to move from an exercise into a cardio and then back again. It is tiring but awesome. You will build muscle and shred fat. Pick 3 ab exercises to do on Monday, Wednesday, and Friday. Do 3 sets of 20 reps each exercise.