Body shock
General
Advanced
Machine strength
Plan Details
The Body shock routine is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Arms/ Abs
Est. 76 min
13 exercises
Push-Up
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets
Weighted Crunch
2 Sets
Barbell Curl
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Hanging Leg Raise
2 Sets
Weighted Trunk Rotation
2 Sets
Tue
Shoulders/Calves
Est. 67 min
8 exercises
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Cable Shrug (Supine)
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 15 Reps
Wed
Chest/Triceps
Est. 50 min
6 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Flat Bench Fly
4 Sets x 10 Reps
Cable Incline Fly
7 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 10 Reps
Thu
Back/Biceps/Abs
Est. 82 min
11 exercises
Barbell Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Fri
Legs
Est. 59 min
7 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Smith Machine Toe Raise
4 Sets x 15 Reps
