3X Method – Shockwave

If you didn’t quite see the results you wanted to see from Phase I, I have designed a 21 Day program in addition to Phase I that will shock your system and help you achieve your goal for Phase I before starting Phase II.

Here is where you will start doing supersets which is also known as circuit training. Supersets are basically anytime you’re exercising and doing more than one movement back to back. For example, you may be doing movement A which is pushups and movement B which is prisoner squats and you will do them back to back. Basically, you will do one set of pushups and then when you’re done with one set of pushups you would immediately roll right into doing a set of prisoner squats or whatever the movement happens to be. Once you’ve done a set of both you will take approximately a 30 second break and then do the superset of both movements all over again for the number of sets indicated for the workout.

You will also notice that there is an optional 3rd superset that’s not required for the 21 Day Shock Wave and is there if you decide that you need more movements beyond the two supersets that have two movements each. Like before this a goal to shoot for but not one that your success with the 3X Method hinges on.

Week 1

3X Method 21 Day Shock Wave Set 1Set 2Set 3  Set 1Set 2Set 3  Set 1Set 2Set 3 
Week 1               
A1) Elevated pushups3×10              
A2) Alternating split squat3×10              
**30 second rest               
B1) Standing shoulder press3×10              
B2)  Beginner Russian twist3×20              
**30 second rest               
C1) Hip bridge w/stability ball (optional)3×12-15              
C2) Bicep curl w/stability ball (optional)3×10              

Week 2

3X Method 21 Day Shock Wave Set 1Set 2Set 3  Set 1Set 2Set 3  Set 1Set 2Set 3 
Week 2               
A1) Jump Squat3×10-12              
A2) T-pushups3×10              
B1) Band curl3×10-12              
B2) Isometric Ab curl3×20              
C1) Stationary Lunges (optional)3×10-12              
C2) Rear Delt raise (optional)3×10-12              

Week 3

3X Method 21 Day Shock Wave Set 1Set 2Set 3  Set 1Set 2Set 3  Set 1Set 2Set 3 
Week 3               
A1) Spiderman pushup3×10              
A2) Stick em’ up squat with stability ball3×10              
B1) Crunch w/resistance band3×15-20              
B2) 45 degree lat pull down3×10              
C1) Squat and press w/bands (optional)3×10              
C2)  Seated Row w/band (optional)3×10              

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