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  1. #1
    SVTMuscle* is offline Banned
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    Power/Rep Range/Shock routine

    I'm gonna start this today to change up my routine, anyone read much about it? It goes as follows

    Back
    POWER: week 1

    - Rack deadlift...3 x 3-6
    - Bent row...3 x 4-6
    - Weighted chin...2-3 x 4-6
    - CG seated row...2-3 x 4-6

    REP RANGE: week 2

    - CG weighted chin...2 x 6-8
    - WG T-Bar row...2 x 8-10
    - Dumbell row...2 x 10-12
    - Pullover...2 x 12-15

    SHOCK: week 3

    - 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


    Biceps/Triceps
    POWER: week 1

    - Barbell curl...2 x 4-6
    - Preacher curl...2 x 4-6
    - Hammer curl...1-2 x 4-6
    - CG bench press...3 x 4-6
    - Skull crush...2 x 4-6
    - Single arm dumbell extension...1-2 x 4-6

    REP RANGE: week 2

    - Alternating dumbell curl...2 x 6-8
    - Cable curl...2 x 8-10
    - Concentration curl...1-2 x 10-12
    - Weighted dip...3 x 6-8
    - Pushdown...2 x 8-10
    - Kickback...1-2 x 10-12

    SHOCK: week 3

    - 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


    Chest
    POWER: week 1

    - Dumbell bench press...3 x 4-6
    - Incline press...3 x 4-6
    - Weighted dips...2 x 4-6

    REP RANGE: week 2

    - Incline dumbell press...3 x 6-8
    - Bench press...3 x 8-10
    - Flye...2 x 10-12

    SHOCK: week 3

    - 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


    Deltoids
    POWER: week 1

    - Military press...2-3 x 4-6
    - Upright row...2-3 x 4-6
    - "Cheat" lateral...2 x 4-6

    REP RANGE: week 2

    - Single arm dumbell press...2 x 6-8
    - Bent lateral...2-3 x 8-10
    - Cable side lateral...2 x 10-12

    SHOCK: week 3

    - 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


    Legs
    POWER: week 1

    - Squats...3 x 4-6
    - Leg press...3 x 4-6
    - Single leg extension...2 x 4-6
    - Lying leg curl...3 x 4-6
    - Stiff deadlift...2-3 x 4-6

    REP RANGE: week 2

    - Leg extension...2 x 8-10
    - Hack squat...3 x 10-12
    - One legged leg press...3 x 12-15
    - Lying leg curl...2 x 6-8
    - Stiff deadlift...2 x 8-10
    - Single leg curl or seated leg curl...1-2 x 10-12

    SHOCK: week 3

    - 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
    With some minor tweaks to that routine, I'm gonna use this split
    • Monday- Back
    • Tuesday- Chest
    • Wed- Off
    • Thurs- Bi's/Tri's/Delts
    • Fri- Off
    • Sat- Legs
    • Sun-Off


    What do yall think, look good? Should I change up the split a bit?

  2. #2
    Anthony C's Avatar
    Anthony C is offline Associate Member
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    I dont know it might work pretty good ,I like the way it looks but I dont think your going to get strong off of it .If you want to get stronger (and I think you do from reading your other post)Your going to need to stick with the power week more than just one week .Above it shows power week for only one week then it changes ,I understand that this is ment to keep your body guessing and we all need that but only after we have hit a point that we no longer are gaining or have gone into overtraining .My opion of what you posted would be I think it would be better for a little extra size which is a good thing ,also it looks like something I would do if Iwas cuting or droping weight but Its not something I would do for strength at all ,and remember you need to be stronger to be bigger .I have found the best way to change up is to powerlift part of the year and then cut down with a routine like what you posted above and then go back and forth changeing from powerlifting to cuting down with a more bodybuilding type of routine .Hope some of this helps AC.

    Again I think it looks good I guess it just depends on what your goals are ..Peace
    Last edited by Anthony C; 05-29-2006 at 10:33 AM.

  3. #3
    Liftnainez's Avatar
    Liftnainez is offline Banned
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    I read about that routine a few years ago.. gopro's routine i believe.. i heard many good things about it.. good luck bro

  4. #4
    SVTMuscle* is offline Banned
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    Yeah I just started it Monday, going heavy for back and chest was def good times

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