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  1. #1
    Domestic is offline Associate Member
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    Apr 2003
    Location
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    Shock Your Body Work Out?

    i have 2 workouts and i was planning on using them both for a peirod of 2 weeks and then switching to the other. like, i'll use workout "A" for 2weeks and then switch to workout "B" and so on.

    Work Out "A"

    Day 1

    Back:
    Barbell Bent-over Row 3 x 8 - 12
    Cable Close Grip Pulldown 3 x 8 - 12
    Cable Rear Pulldown 4 x 8 - 12

    Traps:
    Barbell Shrug 4 x 8 - 12
    Reverse Uprite-row 3 x 8 - 12
    Dumbbell External Rotation 2 x 8 - 12

    Abs:
    Crunch 3 x 10 - 15
    Seated Crunch 3 x 10 - 15
    Dumbbell Side Bend 2 x 10 - 15
    Side Crunch 2 x 10 - 15



    Day 3

    Chest:
    Dumbbell Bench Press 2 x 8 - 12 4 x 8 - 12
    Dumbbell Fly 2 x 8 - 12
    Pec Deck Fly 3 x 8 - 12
    Barbell Incline Bench Press 2 x 8 - 12

    Hamstrings:
    Laying Leg Curls 3 x 8 - 12
    Barbell Straight-leg Deadlift 3 x 8 - 12

    Calves:
    Barbell Standing Calf Raise 4 x 8 - 12
    Barbell Seated Calf Raise 3 x 8 - 12
    Barbell Reverse Calf Raise 2 x 8 - 12


    Day 4

    Quads:
    Leg Extension 2 x 8 - 12
    Front Squat 2 x 8 - 12
    Hack Squat 2 x 8 - 12
    Leg Extension 3 x 8 - 12

    Delts:
    Barbell Military Press 2 x 8 - 12
    Barbell Upright Row 3 x 8 - 12
    Dumbbell Front Raise 3 x 8 - 12
    Dumbbell Lateral Raise 3 x 8 - 12

    Abs:
    Crunch 3 x 10 - 15
    Seated Crunch 3 x 10 - 15
    Dumbbell Side Bend 2 x 10 - 15
    Side Crunch 2 x 10 - 15


    Day 6

    Biceps:
    Standing Barbell Curl 2 x 8 - 12 6 x 8 - 12
    Standing Dumbbell Curl 3 x 8 - 12
    Barbell Preacher Curl 3 x 8 - 12
    Dumbbell Concentration Curl 4 x 8 - 12

    Triceps:
    Dumbbell One Arm Tricep Extension 3 x 8 - 12
    Barbell Close Grip Bench Press 4 x 8 - 12
    Barbell Tricep Extension 2 x 8 - 12
    Cable Pushdown 4 x 8 - 12

    Calves:
    Barbell Standing Calf Raise 4 x 8 - 12
    Barbell Seated Calf Raise 3 x 8 - 12
    Barbell Reverse Calf Raise 2 x 8 - 12


    Work Out "B"

    Day 1

    Back:
    Barbell Bent-over Row 3 x 8 - 12
    Cable Close Grip Pulldown 4 x 8 - 12
    Underhand Chin-ups 3 x 8 - 12
    Cable Rear Pulldowns 2 x 8 - 12

    Biceps:
    Standing Barbell Curl 2 x 8 - 12 6 x 8 - 12
    Standing Dumbbell Curl 3 x 8 - 12
    Barbell Preacher Curl 3 x 8 - 12
    Dumbbell Concentration Curl 3 x 8 - 12

    Abs:
    Crunch 3 x 10 - 15
    Seated Crunch 3 x 10 - 15
    Dumbbell Side Bend 3 x 10 - 15
    Side Crunch 2 x 10 - 15



    Day 3

    Quads:
    Leg Extension 2 x 8 - 12
    Front Squat 2 x 8 - 12
    Dumbbell Full Squat 3 x 8 - 12
    Leg Extension 3 x 8 - 12

    Delts:
    Barbell Military Press 3 x 8 - 12
    Barbell Upright Row 3 x 8 - 12
    Dumbbell Front Raise 2 x 8 - 12
    Dumbbell Lateral Raise 2 x 8 - 12

    Hamstrings:
    Laying Leg Curls 2 x 8 - 12
    Dumbbell Straight-leg Deadlift 3 x 8 - 12
    Laying Leg Curls 3 x 8 - 12

    Abs:
    Crunch 3 x 10 - 15
    Seated Crunch 3 x 10 - 15
    Dumbbell Side Bend 3 x 10 - 15
    Side Crunch 2 x 10 - 15


    Day 5

    Chest:
    Dumbbell Bench Press 2 x 8 - 12 4 x 8 - 12
    Dumbbell Fly 3 x 8 - 12
    Pec Deck Fly 3 x 8 - 12
    Barbell Incline Bench Press 2 x 8 - 12

    Triceps:
    Barbell Tricep Extension 3 x 8 - 12
    Barbell Close Grip Bench Press 4 x 8 - 12
    Cable Pushdown 4 x 8 - 12

    Traps:
    Barbell Shrug 4 x 8 - 12
    Reverse Upright-row 3 x 8 - 12
    Dumbbell External Rotation 2 x 8 - 12

    Abs:
    Crunch 3 x 10 - 15
    Seated Crunch 3 x 10 - 15
    Dumbbell Side Bend 3 x 10 - 15
    Side Crunch 2 x 10 - 15


    what do you guys think? is this good for shocking the muscles? should also make working out alittle more fun since i'll be working new muscle groups on different every 2 weeks.

  2. #2
    Domestic is offline Associate Member
    Join Date
    Apr 2003
    Location
    Wv
    Posts
    214
    Work Out A:

    Day 1 = Back - Traps - Abs
    Day 2 = OFF
    Day 3 = Chest - Hams - Calves
    Day 4 = Quads - Delts - Abs
    Day 5 = OFF
    Day 6 = Biceps - Triceps - Calves
    Day 7 = OFF


    Work Out B:

    Day 1 = Back - Biceps - Abs
    Day 2 = OFF
    Day 3 = Quads - Delts - Hams - Abs
    Day 4 = OFF
    Day 5 = Chest - Triceps - Traps - Abs
    Day 6 = OFF
    Day 7 = Repeat

  3. #3
    Domestic is offline Associate Member
    Join Date
    Apr 2003
    Location
    Wv
    Posts
    214

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