4 Day – Shock

Monday – Legs & Calves  recommended sets & reps
Squat wide stance ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x5
Smith machine lunge (1 leg at time) 4×10
Smith Machine squat narrow stance (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4
Leg curl high rep drop sets 4×10
leg extension high rep drop sets  4xDrop set
locked knee calf raises full range 5 x 20 reps
bent knee calf raises  full range 5 x 20 reps
Tuesday – Chest , Biceps  recommended sets & reps
Reverse Pyramid DS barbell bench press (spotter) (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4
to failure
Decline barbell bench press (dumbell alternative) 5×8
incline smith machine press ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4
Incline dumbbell flys 80%1RM ,60%1RM, 40%1RM,60%1RM, 80%1RM)x4
Flat dumbbell flys 80%1RM ,60%1RM, 40%1RM,60%1RM, 80%1RM)x4
Straight barbell curls 3×12
Heavy hammer curls 3×12
Cable curls 3xDrop set
Wednesday – Back , Traps,HIIT  recommended sets & reps
Pyramid dropset Deadlift ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4
Bent over barbell rows ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4
Wide grip pull downs 80%1RM ,60%1RM, 40%1RM,60%1RM, 80%1RM)x4
Medium grip pull downs 80%1RM ,60%1RM, 40%1RM,60%1RM, 80%1RM)x4
Barbell shrug 5×10
Dumbbell shrug 4×10
Thursday – Shoulders,Triceps, Abs  recommended sets & reps
Smith machine Military press ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4
Barbell up right rows ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4
Rear pec deck 4xDrop set
Side raises 4xDrop set
Dumbell Tricep extension 3×12
Cable tricep extension (infront of body) 3×12
Over head cable tricep extension 3×12
Kneeling cable crunches 3×12
Standing cable crunches 3×12
Weight leg raises 3×12
 -Active recovery
Walk for 1 hour
Static Stretching

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