Body Shock - JEFIT

Body Shock - JEFIT

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Body Shock

Bulking

Advanced

Machine strength

Plan Details

The Body Shock routine is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Arms/Abs

Est. 70 min

13 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 12 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

2 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

2 Sets

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

2 Sets

Weighted Crunch Demonstration

Weighted Crunch

2 Sets

Tue

Shoulders/Calves

Est. 76 min

9 exercises

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

7 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Weight Plate One-Arm Shrug Demonstration

Weight Plate One-Arm Shrug

3 Sets x 12 Reps

Dumbbell Lateral Raise (Side-Lying) Demonstration

Dumbbell Lateral Raise (Side-Lying)

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 12 Reps

Cable Shrug (Supine) Demonstration

Cable Shrug (Supine)

3 Sets x 12 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

3 Sets x 12 Reps

Wed

Chest/Triceps

Est. 72 min

9 exercises

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 10 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

4 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 12 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

3 Sets x 12 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

7 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 10 Reps

Fri

Back/Biceps/Abs

Est. 74 min

11 exercises

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets

Barbell Row Demonstration

Barbell Row

4 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

7 Sets x 12 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets

Sat

Legs

Est. 75 min

9 exercises

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

7 Sets x 10 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 5 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Smith Machine Toe Raise Demonstration

Smith Machine Toe Raise

4 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

7 Sets x 10 Reps