michiganfball01

Here is a sample workout for a shock week that I am following, but some of these workouts I dont think I could do because my school doesnt have the equipment. Also some I dont know how to do so if any of the moderators could help it would be greatly appreciated thanx.

SHOCK

Delts
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Chest
- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

Back
- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

Bi's tri's
- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10



Legs
- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10



1. Incline dips - if you look up you'll see incline fly/dip superset so is that incline fly then regular dips or is there an actual exercise called incline dip?
2. My school doesnt have a hammer machine press nor do i know what it is anyway but is there smoething of the equivalent i cna substitue in there like dumbbell bench of what?
3. I know what a smith machine is but our school doesnt have one so can i just do incline press instead of smith incline press?
4. Stiff arm pulldown? is it like lat pulldowns with a close grip setup
5. Reverse grip pushdown/incline overhead extension ? use a triangle or a rope for the reverse grip pushdown and whats incline overhead extension?
6. For machine bench press our schools broke so it seems like regualr bench would be too much so would decline be better or no?
Thanks

gopro

1. It is incline flyes, then regular dips.
2. Sub in either military press or seated dumbell press.
3. Yes, you can do regular incline press instead of hammer machine.
4. For a stiff arm pulldown, grab a straight bar from an upper pully. Stand with a slight foward lean and bend the knees slightly. Your arms should be perfectly straight and remain locked that way throughout the set. Start with the bar at eye level and bring it down in an arc (keeping those arms straight) until it just about contacts your thighs. Then reverse the motion. Try to focus on pulling with the lats rather than pressing with the tris.
5. Reverse grip pushdown is just like a regular pushdown but with a curl grip (use a straight bar). For incline overhead ext, lie on an incline bench holding a dumbell in both hands or a barbell over your head. Keep the elbows pointing straight up as you lower the weight behind your head. Get a full stretch and then push back up. The only movement should take place at the elbows on down.
6. Sub regular or dumbell bench on a flat or decline bench.

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michiganfball01

Hey thanx a lot man I really appreciate it