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Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week.
WEEKEND - REST AND RECOVER
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Intermediate - Program Duration6 weeks
- Days Per Week
5 - Time Per Workout45 minutes
- Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines - Target GenderMale & Female
- Recommended Supps
Protein Powder
Creatine
BCAAs
Pre-Workout - Workout PDFDownload Workout
Workout Description
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau. The change in routine will shock your muscles and when you change back to your original program your muscles will be shocked again.| Monday - Chest, Shoulders and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 3 | 10, 10, 8 (adding weight) |
| Incline Dumbbell Bench Press | 3 | 10 |
| Chest Dip | 3 | MAX |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 3 | 8-10 |
| One Arm Dumbbell Extension | 3 | 10 |
| Tricep Extension | 3 | 10 |
| Shoulders | ||
| Barbell Front Raise | 4 | 12 |
| Dumbbell Lateral Raise | 4 | 15, 12, 8, 8 (adding weight) |
| Notes | ||
| None. |
| Tuesday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 3 | MAX |
| Lat Pull Down | 3 | 10 |
| Straight Arm Lat Pull Down | 3 | 10 |
| Machine Reverse Fly | 3 | 10 |
| Upright Row | 3 | 8-10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| Preacher Curl | 3 | 10 |
| Incline Dumbbell Curl | 3 | 10 |
| Notes | ||
| None. |
| Wednesday - Legs | ||
|---|---|---|
| Quads, Glutes and Hamstrings | ||
| Exercise | Sets | Reps |
| Squat | 4 | 10,10,8,8 |
| Dumbbell Lunge | 3 | 8 on each leg |
| 45 Degree Leg Press | 3 | 12 |
| Leg Curl | 3 | 15 |
| Leg Extension | 3 | 15 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 5 | 10,8,8,8,6 (heavy) |
| Seated calf Raise | 5 | 15 (light) |
| Notes | ||
| None. |
| Thursday - Chest, Triceps and Shoulders | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10, 10, 8, 6 |
| Dumbbell Flys | 3 | 10 |
| Cable Crossovers | 3 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 4 | 10, 10, 8, 6 |
| Lying Dumbbell Extension | 3 | 10 |
| Tricep Kickback | 3 | 10 |
| Shoulders | ||
| Seated Dumbbell Press | 4 | 10, 10, 8, 8 |
| One Arm Cable Lateral Raise | 3 | 12 |
| Notes | ||
| Every second week superset bench press and dumbbell flys. Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement. |
| Friday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Seated Row | 4 | 10 |
| Bent Over Barbell Row | 3 | 10 |
| Bent Over Row | 3 | 12 |
| Smith Machine Upright Row | 3 | 8-10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Cable Curl | 4 | 8-10 |
| Concentration Curl | 3 | 10 |
| Reverse Barbell Curl | 3 | 10 |
| Notess | ||
| None. |
