Shock the System

After utilizing the same weight training program for a couple of months, I like to shock the muscles by overloading them with weight and increasing the total amount of sets and reps. I usually do this for 1 week and separate the muscles of the body into 2 body parts per day to be exercised.

To begin, start off with an isolation exercise then we perform a compound exercise then an isolation exercise and finish off with a compound exercise. Each exercise consists of 3 to 4 sets for 8 to 12 repetitions and a rest time of at least 1 minute between sets. The total number of sets per body part is 12 to 16. Once you have completed the program, you can go back to your old training regiment, a new program, or take 1 week off to rest and heal the body. Remember, rest is the key to improving your body by developing more muscle and strength. I understand that most people don’t believe this theory, but give it a try and a chance to work for you. The following program is easy to follow and worth trying for a week.

AS ALWAYS, STAY ACTIVE AND BE IN CONTROL OF YOUR MIND, BODY & SOUL

MONDAY

(chest)

Flat bench DB flyes –  4 x 12

Barbell bench press – 4 x 8

Standing cable cross over – 3 x 10

Incline bench press – 3 x 10

(back)

DB bench pullover – 4 x 12

Barbell bent over row – 4 x 8

Standing cable straight arm pulldown – 3 x 10

Seated cable pulldown – 3 x 10

TUESDAY

(biceps)

DB concentration curl – 4 x 10

Underhand cable pulldown – 4 x 8

Preacher curl – 3 x 8

Underhand cable row – 3 x 10

(triceps)

DB tricep kickback – 4 x 10

Close grip bench press – 4 x 8

Standing tricep rope press down – 3 x 8

Bench close hands dips – 3 x 10

WEDNESDAY

(quads)

Seated leg extension – 4 x 10

Leg press – 4 x 8

Standing cable leg adductions – 3 x 8

Hack squat machine – 3 x 10

(hamstring)

Laying leg curl – 4 x 10

DB/Barb squat – 4 x 8

Standing low cable leg curl – 3 x 8

Barbell stiff leg deadlift – 3 x 10

THURSDAY

(shoulders)

DB side laterals – 4 x 12

Seated barbell press – 4 x 8

DB front raise – 3 x 10

DB upright rows – 3 x 10

(calves)

Seated calf raise – 4 x 12

DB walk on toes – 4 x 12

1 leg standing calf raise – 3 x 10

DB standing toe jumps – 3 x 20

FRIDAY

(abs)

Crunches – 4 x 15

Hanging leg raises – 4 x 12

Russian twists – 3 x 12

Planks – 3 x 20 seconds

Paul Passino has a Bachelors of Science degree in human performance and sport with a health, education, and coaching minor, as well as 45 hours of sports administration and over 23 years of teaching P.E., weight training, and coaching.