Shock value
General
Advanced
Dumbbell
Plan Details
The Shock value routine by RTC_ is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Steps, Pectorals and Latissimus Dorsi
Est. 51 min
8 exercises
11 flights
5 Sets x 11 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Rotary Lat
3 Sets x 10 Reps
Rotary upper back
3 Sets x 10 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Tue
Plyometrics, Quadriceps, Hamstings and Calves
Est. 57 min
9 exercises
Box jumps
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Side jumps
3 Sets x 15 Reps
Jump rope
3 Sets x 60 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Weighted calve raises
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Single leg squats
3 Sets x 20 Reps
Wed
Biceps, Triceps and Forearms
Est. 37 min
6 exercises
Pull ups
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Thu
Interval running, Deltoids and Trapezius
Est. 37 min
6 exercises
Interval Sprints
5 Sets x 2 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
DB shrugs
3 Sets x 10 Reps
Trape barbell pull ups
3 Sets x 10 Reps
Fri
Rowing Machine, Abdominals and Lower Back
Est. 70 min
12 exercises
Rowing machine
3 Sets x 8 Reps
Romanian lifts
3 Sets x 8 Reps
Extenders
3 Sets x 8 Reps
Mountain climbers
3 Sets x 8 Reps
Shin to bar touches
3 Sets x 8 Reps
Swiss ball pull ins
3 Sets x 8 Reps
Bicycle sit ups
3 Sets x 8 Reps
Reverse crunches
3 Sets x 20 Reps
Alternate Heal Touchers
3 Sets x 15 Reps
Double crunches
3 Sets x 8 Reps
Side planks
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
