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8x8 Shock
General
Advanced
Barbell
Plan Details
The 8x8 Shock routine by Rob A is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Full Body
Est. 78 min
7 exercises
Rowing
1 Set
Barbell Bench Press
8 Sets x 8 Reps
Barbell Push Press
8 Sets x 8 Reps
Dip
8 Sets x 8 Reps
EZ Bar Curl
8 Sets x 8 Reps
Barbell Rack Pull
8 Sets x 8 Reps
Dumbbell Shoulder Shrug
8 Sets x 8 Reps
Day 2
Full Body
Est. 75 min
7 exercises
Stationary Bike
1 Set
Cable Cross-Over
8 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
8 Sets x 8 Reps
Cable Bicep Curl (Supine)
8 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 8 Reps
Cable Upright Row
8 Sets x 8 Reps
Day 3
Leg Day
Est. 80 min
8 exercises
Assault Bike
1 Set
Barbell Squat
8 Sets x 8 Reps
Machine Leg Curl (Prone)
8 Sets x 8 Reps
Jump Squat
8 Sets x 8 Reps
Barbell Lunge
8 Sets x 8 Reps
Machine Calf Raise
8 Sets x 15 Reps
Decline Crunch
8 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
8 Sets x 8 Reps
Day 5
Full Body
Est. 68 min
7 exercises
Assault Bike
1 Set
Dumbbell Bench Press
8 Sets x 8 Reps
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Barbell Bench Press (Close Grip)
8 Sets x 8 Reps
Barbell Curl
8 Sets x 8 Reps
Barbell Bent-Over Row
8 Sets x 8 Reps
Barbell Shrug
8 Sets x 8 Reps
Day 6
Full Body
Est. 75 min
8 exercises
Rowing
1 Set
Assault Bike
1 Set
Dumbbell Fly
8 Sets x 8 Reps
Dumbbell One-Arm Front Raise
8 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
8 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
8 Sets x 8 Reps
Pull-Up
8 Sets x 8 Reps
Barbell Shrug
8 Sets x 8 Reps
Day 7
Leg Day
Est. 90 min
8 exercises
Assault Bike
1 Set
Barbell Step-Up
8 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
8 Sets x 8 Reps
Barbell Front Squat
8 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
8 Sets x 8 Reps
Barbell Standing Calf Raise
8 Sets x 15 Reps
Hanging Leg Raise
8 Sets x 8 Reps
Cable Wood Chop
8 Sets x 8 Reps
