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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
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Hanging Knee Raise
2 Sets
Machine Ab Crunch
2 Sets
Weight Plate Russian Twist
2 Sets
Weighted Crunch
2 Sets
Tue
Shoulders/Calves
Est. 76 min
9 exercises
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Cable Shrug (Supine)
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Cable Rope Face Pull
7 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Weight Plate One-Arm Shrug
3 Sets x 12 Reps
Wed
Chest/Triceps
Est. 72 min
9 exercises
Cable Mid Chest Crossover
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Flat Bench Fly
3 Sets x 12 Reps
Cable Incline Fly
7 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Fri
Back/Biceps/Abs
Est. 74 min
11 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 5 Reps
Cable Shoulder Extension
7 Sets x 12 Reps
Weight Plate Rotation
3 Sets
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets
Barbell Row
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Sat
Legs
Est. 75 min
9 exercises
Machine Leg Extension
3 Sets x 12 Reps
Smith Machine Toe Raise
4 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Hip Abduction
7 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Press
7 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 5 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
