Thread: Help me create a shock week with limited equipment

If this thread belongs in the Power/RR/Shock thread please move it, and I am sorry for being a retard if it does need to be moved.


I was a member to a great gym, but money is tight, being a college student paying my own way, so I can't renew my membership yet. I have been working out at the University Gym for 2 weeks now, but the problem is that the equipment is very limited due to hurricane Katrina wiping out are main gym. I want to create a shock week with what equipment I have. The list is as follows:

Smith Machine, bench press rack, squat Rack, Olympic bars, ez-curl bars, hack squat machine, a few dumbbells. I have no dip bars, cable pull-downs, cable cross-overs, etc.

Chest: I was thinking that I could superset smith machine Bench press with smith machine Incline, or smith Incline with dumbbell bench press, then do a smith bench press dropset with military push-up burnout
Arms: I could do EZ bar curl with hammer curl superset, CG bench press with overhead tricep extension superset. Last, I could do concentration curl dropsets.
Legs: Maybe I could do a sumo squat with stiff legged deadlift superset, then do smith machine squat dropsets.
Back: Hmmm, I have no idea how to shock my back with the lack of equipment we have.


Any suggestions, advice, and flames you could throw my way would be appreciated. Maybe we will have a gym fixed a few months, but I am not going to hold my breath.

Originally Posted by CowPimp

That's plenty. I used to do P-RR-S with less equipment than that.

For chest you can superset flys of some kind with a horizontal pressing movement.

For back you could try some pullovers mixed with a rowing motion or chinups for that matter.

For biceps you could try CG chinups supersetted with a curling movement.

For triceps you can do CG bench press and an extension movement.

For quads try some dropsets instead of supersets.

For hams you could do GHRs with deadlifts.

Just be creative. These are all just ideas I whipped out in seconds.

I have no Dip or Chin-up bars anywhere in the building. I looked around for 30 minutes looking for one. And what are GHRs?