Originally posted by jaim91
How many days per week do you do this?
For example this week is SHOCK week for me....
Today (Tuesday) I am doing
DELTS/ARMS/ABS
-SUPERSET: STANDING SIDE LATERAL/MACHINE SHOULDER PRESS...2 X 8-10 EACH
-SUPERSET: BENT LATERAL/CABLE WG UPRIGHT ROW...2 X 8-10 EACH
-SUPERSET: PREACHER CURL/CABLE CURL...2 X 8-10 EACH
-DROPSET: STANDING DUMBELL CURL...1 X 8-10, DROP 8-10
-SUPERSET: TRICEP PUSHDOWN/CG BENCH PRESS...2 X 8-10 EACH
-SUPERSET: CURL GRIP PUSHDOWN/OVERHEAD DUMBELL EXT...1 X 8-10 EACH
-DROPSET: ROPE PUSHDOWN...1 X 8-10, DROP 8-10
Tommorow (Wednesday) is LEGS
This is a WO from another shock week
-SUPERSET: LEG EXTENSION/SQUATS...2 X 10-12 EACH
-SUPERSET: LYING LEG CURL/LEG PRESS...2 X 10-12 EACH
-SUPERSET: STIFF DEADLIFT/STEP UPS...2 X 10-12/15-20
-DROPSET: LEG EXTENSION...1 X 10-12, DROP, MAX
-DROPSET: SEATED LEG CURL...1 X 10-12, DROP, MAX
-SUPERSET: ABDUCTION/ADDUCTION...2 X 15-20 EACH
-SUPERSET: SEATED CALF RAISE/STANDING CALF RAISE...2 X 12-15 EACH
Saturday is Chest and Back
This is a WO from another Shock week
CHEST/BACK/ABS
-SUPERSET: FLAT FLYES/FLAT BENCH PRESS...2 X 12-15/8-10
-SUPERSET: CABLE CROSSOVERS/INCLINE PRESS...2 X 12-15/8-10
-DROPSET: MACHINE CHEST PRESS...1 X 8-10, DROP AND MAX
-SUPERSET: WG PULLDOWNS/CG SEATED ROWS...2 X 8-10 EACH
-SUPERSET: CG PULLDOWNS/WG PULLY BENT ROW...2 X 8-10 EACH
-DROPSET: ONE ARM ROW...1 X 10-12, DROP AND MAX
-HYPEREXTENSION...3 X 12-15
-ABS
I do LEGS on Sunday as well because I feel I need more size.
Next week is POWER, week after is Rep Range, then Shock again..... get it??