Shapely

Shredded
System
WEEK 2

By: Laura Grossi 

@lauragfit
 INTRO
Welcome to Week Two!
Be sure to read closely as there are some differences.

Progressive overload is absolutely essential in seeing results.

This can be done in a few different ways such as:
-adding weight
-adding reps
-changing tempos
-adding pauses
-partial reps
-increasing the range of motion

All of these have been incorporated this week at certain points so you can
learn and test out different forms of progressive overload and variations.
This is also a great way to get some variety while still maintaining the
proper structure.
A longer program generally wouldn’t change quite this much from week to
week. This is because you can’t truly focus on progressive overload
unless you are performing an exercise in the exact same way for a
number of weeks. However, I did want to show you various ways to
progressively overload within these exercises!

Note about choosing weights:

Remember that the higher the reps, the lower the weight. The lower the
reps, the heavier the weight. If you’re doing 8 reps, in order for it to feel
challenging you would need to use a weight that feels tough by the end of
the set. The weight you use to do 8 reps of a certain exercise should not
be the same as the weight you use to do 15 reps of that same exercise. At
first, it will be a bit of trial and error and that’s okay!

Make sure you refer to Instagram videos I’ll be posting throughout the
week to ensure you are doing the different tempos and variations
correctly!!

Don’t forget to post and tag #shapelyshreddedsystem I love reposting you!

Leg Day #1 (low - moderate reps)
Warmup by doing 5-10 minutes of light cardio. You can
DAY 1
use any machine you prefer! Afterward, you will do
the glute activation circuit below:
Glute Activation Circuit (do for two rounds):
1. Banded Squats - 15-20 reps
2. Banded Glute Bridge - 15-20 reps
3. Banded Kickback - 15-20 reps per leg
4. Banded Side Lying Leg Raise - 15-20 reps per leg
*Start over at exercise 1 (banded squats) and do exercises 1-4 one
more time!

Note: before doing your 4 sets of 6-8 reps of box squats, make sure you
do a few light warm-up sets. This way you can work up to your heavier,
working set weight which decreases risk of injury.

Squat - do more weight than last week, push hips back and down. Pause
Sumo - pause at knees, squeeze, keep entire body tight, don't have neck
movement when things are getting chellenging, may have to do less
weight than you do for regular sumos.

1) Barbell Squat
(increase weight from last weeks eccentric accentuated squat as those
required less weight)
4 sets of 6-8 reps
Rest 1:30- 2:00 between sets

2) Pause Sumo Deadlift

(pause just below knee- you will likely need to do less weight than last
weeks sumos that did not have a pause)
4 sets of 6-8 reps
Rest 1:30- 2:00 between sets

- pause below knee

- keep entire body tight and braced, legs, back, shoulder blades
- towards end when you are tired keep neck neutral
 more of
3) Hip Thrust + Myo reps**
4 sets of 10 reps + myo reps- +3 reps, +2 reps + 2 reps DAY 1
Rest 1:00 between sets
**This week we are adding an extra set of myo reps as a form of
progressive overload. Last week you did 10 reps, then 3, then 2. This week
you will do: 10 reps, 5 second rest, 3 reps, 5 second rest, 2 reps, 5 second
rest, 2 more reps, one minute rest, repeat. In order to make sure you are
actually progressing, make sure you use either the same weight as last week
(the extra reps would increase difficulty) OR go up in weight if you’re feeling
like you could be challenging yourself more.

Superset:
4a) Lunges - 4/2/1 tempo
(4 seconds lowering down, 2 second pause at bottom, 1 second
back up- try and use the same weight as last week. The tempo
change will make this MUCH harder so if you cannot maintain
tempo, it’s okay to lower the weight.)
3 sets of 8-10 reps per leg (do the same amount on each leg)
4b) Banded Seated Abductor
3 angles (can use two bands if one isn’t challenging enough)
3x36 (one set of 36 reps would be 12 reps leaning forward, 12 reps
upright, 12 reps slight lean back)
Rest 45 seconds- 1 minute between sets

Superset:
5a) Straight Legged Deadlift
(focus on adding weight OR more reps than last week)
3 sets of 8-10 reps
5b) Quadruped Pulse Kickback
3 sets of 15-20 reps per leg
Rest 45 seconds - 1 minute between sets

6) Glute Bridge with Abduction at Top (burnout)

After the third set of quadruped pulse kickbacks, do 1 set of
these to burn out the glutes. You want to do as many reps as
you can, try to get at least 25 reps!
Shoulders/Back (low - moderate reps)
Warmup by doing 5-10 minutes of light cardio. You
DAY 2
can use any machine you prefer!
Note: before doing your 4 sets of 6-8 reps of lat pulldowns, make sure
you do a few light warm-up sets. This way you can work up to your
heavier, working set weight which decreases risk of injury.

1) Eccentric Accentuated Lat Pulldowns

(when pulling the bar down, there should be a 1-2 second count.
On the way up, there is a 3-4 second count)
4 sets of 6-8 reps
Rest 1:00-1:30 between sets

2) Seated Dumbbell Press

(add weight or more reps than you did last week)
4 sets of 8-10 reps
Rest 1:00-1:30 between sets
Add a little bit of body text

Superset:

3a) Single Arm Lateral Raise

(the single arm forces you to focus more on form and
stability as you won’t have dumbbells in both hands to
counteract each other. Try and use the same amount of
weight as you did last week - or more if you can while
maintaining proper form)
4 sets of 8-10 reps
3b) Dumbbell Row
(focus on adding weight or more reps than last week)
4 sets of 8-10 reps per arm
 more of
Superset:
4a) Cable Rear Fly
DAY 2
(focus on adding weight or more reps than last week)
3 sets of 8-10 reps per arm
4b) Eccentric Accentuated Straight Arm Lat Pulldown
(tempo: 1-2 seconds on the way down, pause for 2 seconds at
bottom, raise up slowly for 3-4 seconds. This will be much more
challenging so you may need to adjust the weight from last week but
try it first and assess how you feel)
3 sets of 8-10 reps
4c) Side to Front Raise
3 sets of 10-12 reps
**on third set, lower the weight and do 12-15 more reps. If you do
not have light enough weights available to drop down, you can do
one set of regular lateral raises with a light resistance band to
burnout.

5) Lying Leg Raise (or lying leg and hip raise)

3 sets, as many reps as you can, rest 45 seconds to 1 minute
between sets

Rest Day!
DAY 3
Rest is important in order to see best results! You may
take your rest days whenever you like - it doesn’t have to
be in the exact order I have given. Just make sure you are
taking two rest days total (of course you can take more if you
workout 3-4 times a week).

If you do some cardio on one of the rest days that is fine, but
don’t overdo it because your muscles repair during rest. Doing
TOO much activity can be detrimental to your results!
Chest/Bi’s/Optional Extra Glutes
5-10 minutes light cardio to warmup.
DAY 4
You will notice that at the bottom of the workout, I have “option 1”
and “option 2”. Option 1 is for those who would like to do a little extra
glute isolation. In order to ensure you recover properly from your previous
workouts, these are lighter, high rep exercises meant to give you a pump
without negatively affecting recovery.

If you would prefer to do more chest and tri’s and no extra glutes, you
may do option 2. I would suggest doing option 2 right after the dumbbell
bench press, as it may feel unnecessarily challenging if you do it at the
end.
1) Assisted Chin Ups
3 sets, as many reps as you can

2) Dumbbell Bench Press - 3/2/1 tempo

(count to 3 on the way down, pause for 2 seconds, push up quickly
for 1 second)
4 sets of 8-12 reps
Rest 1:00 between sets
(**do option 2 here if you are not doing option 1 at the end of the workout)

Superset
3a) Skull Crusher (increase weight or add reps from last week)
3 sets of 8-10 reps
3b) Bar Bicep Curls (increase weight or add reps from last week)
3 sets of 8-10 reps
Rest 45 seconds between sets

Superset *DROPSET: after you have

performed all 3 supersets,
4a) Dumbbell Tricep Kickback
you will immediately lower the
3 sets of 8-10 reps weight you used for each
4b) Seated Incline Bicep Curl exercise and do one more set
3 sets of 8-10 reps per arm of each exercise to failure.
Rest 45 seconds between sets
*no rest after third set, go straight into dropset
5. Plank
more of
(try and hold longer than last week - even if it’s only a
few seconds!)
DAY 4
3 sets, hold as long as you can, rest 45 seconds - 1 minute
between sets

OPTION 1: Extra Glute Isolation Triset

Before the triset, do a quick glute activation. You can just do one
round instead of two since this workout isn’t heavy and is more glute
focused to begin with.
Activation:
1. Frog Pump- 20 reps
2. Kickback- 15-20 reps per leg
3. Side Lying Hip Raises- 10-15 per side

Glute Triset:
(1.5 rep style. Perform a
You only need to do 1-2 warmup sets of cable
tempo of a 2 second
pull throughs since it is lighter weight because negative motion (negative
of the high reps! meaning leaning forward),
a) Cable Pull Through 1.5 Rep Style then explosively extend
your hips (stand back up
3 sets of 12-15 reps
quick and controlled),
b) Banded Constant Tension Squats lower back down half way
3 sets of 18-20 reps (add extra band if not of your range of motion,
challenging enough, can also go over 20 reps) then explosively pull
through again- that’s a full
c) Side Lying Leg Raise
rep).
3 sets of 20+ reps
Rest 45 seconds between sets
***if you choose to do
option 2 instead of option
OPTION 2: Chest/Bis/Tri’s
1, option 2 can be placed
a) Incline Dumbbell Fly (add weight or reps)
after your four sets of
4 sets of 8-12 reps dumbbell chest press.
b) Seated Dumbbell Overhead Extension This is because you will
(add weight or reps) likely feel more fatigued
4 sets of 10-12 reps by the end of the workout
and will struggle a bit with
Rest 1:00 between sets
the dumbbell flys if you
do them at the end.
Leg Day #2 (moderate- high rep) DAY 5
Warmup by doing 5-10 minutes of light cardio. You can
use any machine you prefer! Afterward, you will do the
glute activation circuit below:

Glute Activation Circuit (do for two rounds):

1. Banded Squats - 15-20 reps
2. Banded Glute Bridge - 15-20 reps
3. Banded Kickback - 15-20 reps per leg
4. Banded Side Lying Leg Raise - 15-20 reps per leg
Start over at exercise 1 (banded squats) and do exercises 1-4
one more time!
Note: before doing your 4 sets of 10-12 reps of box squats, make sure
you do a few light warm-up sets. This way you can work up to your
working set weight which decreases risk of injury. Since the weights are
lighter on this day, you likely won’t need to warmup for as long.

1) Eccentric Accentuated Box Squats + myo reps on last set

4 sets of 10-12 reps
Rest 1:00- 1:30 between sets
Last set (4th set):
10-12 reps squats, 5 second rest, 3 squats, 5 second rest, 2 squats

2) Sumo Deadlift (add weight or reps from last week)

4 sets of 10 reps
Rest 1:00- 1:30 between sets

3) Banded, Constant Tension Frog Pumps*

4 sets of 15 reps
Rest 45 seconds- 1:00 between sets
*constant tension frog pumps are when you don’t take any pauses
throughout the movement so your glutes are constantly under tension.
This means you are performing the movement faster, but MAKE SURE
it is still controlled. This is demonstrated and explained under my story
highlight.
Superset: DAY 6
more of
4a) Lunges DAY 5
(front foot elevated, try last weeks weight but if it feels too
challenging to maintain proper form, decrease the weight)
3 sets of 12-15 reps per leg (do the same amount on each leg)
4b) Banded Seated Abductor - 3 angles
(the band used on this day should be lighter since you are doing
more reps. If you don’t have multiple bands, you can do whichever
rep range works with the level of resistance you have)
3x51 (one set of 51 reps would be 17 reps leaning forward, 17 reps
upright, 17 rep slight lean back)
Rest 45 seconds- 1 minute between sets

Superset:
5a) Staggered Stance Romanian Deadlift
3 sets of 15-18 reps
5b) Quadruped Kickback into Fire Hydrant
3 sets of 20-25 reps
Rest 45 seconds - 1 minute between sets

6) Banded Frog Pump Finisher

After the third set of quadruped pulse kickbacks, do 1 set of these
to burn out the glutes. You want to do as many reps as you can, try
to get at least 25 reps!
Shoulders/Back (moderate-high reps)
Warmup by doing 5-10 minutes of light cardio. You
DAY
DAY 6
6
can use any machine you prefer!
Note: before doing your 4 sets of 6-8 reps of lat pulldowns,
make sure you do a few light warm-up sets. This way you can work
up to your heavier, working set weight which decreases risk of injury.
1) Lat Pulldowns
4 sets of 12- 15 reps
Rest 1:00 between sets
2) Standing Dumbbell Press
(try the weight you used for last weeks seated press, depending on
core strength you may have to adjust the weight)
4 sets of 12-15 reps
Rest 1:00-1:30 between sets

Superset:
3a) Leaning Lateral Raise (cables or dumbbells)
4 sets of 15-18 reps
3b) Chest Supported Dumbbell Row
4 sets of 12-15 reps per arm

Superset:
4a) Cable Rear Fly - do partial reps on third set, may need to
adjust weight
3 sets of 15-18 reps per arm
4b) Floor Seated Rope Lat Pulldown
3 sets of 12-15 reps
4c) Side to Front Raise
(a few extra myo reps have been added)
3 sets of 12-15 reps ***on third set, perform as myo rep. After you
12-15 reps, take a 5 second rest, do 3 reps, take a 5 second rest, do
2 reps, take a 5 second rest, do 2 more reps.

5) Lying Leg Raise

3 sets, as many reps as you can, rest 45 seconds to 1 minute
between sets
Rest Day DAY 7
Rest is important in order to see best results! You may
take your rest days whenever you like- it doesn’t have to
be in the exact order I have given. Just make sure you are
taking two rest days total (of course you can take more if you
workout 3-4 times a week). If you do some cardio on one of the
rest days that is fine, but don’t overdo it because your muscles
repair during rest. Doing TOO much activity can be detrimental
to your results!