Hows this look

[justin22]

Today was my first day starting the power/rep range/ shock routine..it pretty much stole this from gopro haha lol..i liked it lol.. it looks like this


Week I – Power









Monday:

Chest

Dumbell press 3 x 4-6

Incline Bench Press (with bench at a 15% angle) 3 x 4-6

Weighted Dips 3 x 4-6

Deltoids

Military press (smith) 2-3 x 4-6

Upright Row 2-3 x 4-6

Cheat Lateral 2 x 4-6







Wednesday:

Legs

Squats 3 x 4-6

Leg Press (45° version) 3 x 4-6

Single Leg Extension 2 x 4-6

Lying Leg Curl 3 x 4-6

Stiff legged Deadlift 2-3 x 4-6







Friday:

Back

Rack Deadlift (with rackpost at 40 cm above floor level) 3 x 4-6

Bent Row 3 x 4-6

Weighted Chin (using a dipping belt with weight) 2-3 x 4-6

CG Seated Row (cable) 2-3 x 4-6









Saturday:

Bicep-Tricep

Barbell Curl 2 x 4-6

Preacher Curl 2 x 4-6

Hammer Curl 2 x 4-6

CG Bench Press 3 x 4-6

Skull Crushers 2 x 4-6

Single Arm Dumbbell Extensions 2 x 4-6



Thats for the first week..i was wondering would it be ok to switch the friday and wendsday b.c i dont like lifting legs day before game day..i play football and games are on thursdays....??

[Tough Old Man]

I think gopro should qualify as the person most likely to give you a good Y/N

[Cold Iron]

looks pretty solid.

you gonna just rotate p/rr/s 1 week each?

[Cold Iron]

just reading your bottom question and you know what...that would work even better if you put legs on fri.IMO. Go for it

[justin22]

no i have a week 1 week 2 and week 3 workout sheet thing would u like me to post it?

[justin22]

alright thanks i just wanted to clarify that

[Cold Iron]

no need to post the rest, im familiar with the program.

I was just asking b/c sometimes GP suggests to drop shock for beginners and do something like RR/P/RR

are you a beginner?

[justin22]

well ive been lifting since christmas of last year..and im only 14 gonna be 15 in jan.

[Cold Iron]

ya, well than it might not be necassary to do a shock week. IMO its not

[justin22]

well ive already started day one i mine as well go through with it right?!?it would hurt me?

[Cold Iron]

Well youre on power week, so you could easily still drop the shock week.

If you really want to keep it though, go ahead.