In the Cage with The Freaking Machine: Shock Week

This week, I am going to discuss my Shock Week

Shock Week was my favorite week. It was no BS, down to business, get your sweet and iron on. We do nothing but super sets throughout the workout, and end with one big giant/drop set exercise. Super sets involve doing two exercises back to back without resting until the set of the 2^nd exercise is done (i.e. pull-ups/bench press, do 10 pull-ups, then immediately do 10 presses, then rest.) Giant or drop sets involve doing a particular exercise for a certain amount of reps and immediately doing another set of equal reps after dropping some weight, and so on from there. I love working intense and this will trick your body into growing. It is nice to work heavy and put up some big numbers, but your muscles only know how hard they are working, not how much weight they are lifting. So go hard, squeeze those muscles using the mind-muscle connection and feel the pump!

Shock Week (the in-between workouts stands for super set)

CHEST

• Barbell Bench Press /Peck Deck:
  • 3 sets, 10 reps

• Incline Dumbbell Press/Incline Dumbbell flyes:
  • 3 sets, 10 reps

• Cross Overs/Dumbbell Pullover:
  • 2 sets, 10 reps

• Incline Smith Machine Press: 
  • 1×10/10/10=drop set, take weight off after every set and take no rest until completion.

Back

• Pull Ups or Pull Downs/Bent Over Rows:
  • 3 sets, 10 reps

• Hammer Strength Row/Dumbbell Row:
  • 2 sets, 10 reps

• Deadlifts/Straight Arm Pull Down:
  • 3 sets, 10 reps

• Close Grip Cable Row:
  • 1×10/10/10=drop set, take weight off after every set and take no rest until completion.

Shoulders

• Side Lateral/Barbell Military Press:
  • 3 sets, 10 reps

• Upright Rows/Standing Dumbbell Press:
  • 3 sets, 10 reps

• Dumbbell Front Raise/Dumbbell Rear Lateral Raise:
  • 3 sets, 10 reps

• Single Arm Side Laterals (Both Arms):
  • 1×10/10/10=drop set, take weight off after every set and take no rest until completion (both arms)

Arms

• Easy Bar Curl/Easy Bar Reverse Curl:
  • 3 sets, 10 reps

• Skull Crushers/Close Grip Bench Press:
  • 3 sets, 10 reps

• Dumbbell Curl/Preacher Curl:
  • 3 sets, 10 reps

• Dips/Triceps Rope Push Downs:
  • 3 sets, 10 reps

• Single Arm Biceps Curl (Both Arms):
  • 1×10/10/10=drop set, take weight off after every set and take no rest until completion (both arms)

• Single Arm Reverse Push Down:
  • 1×10/10/10=drop set, take weight off after every set and take no rest until completion

There you have it! Repeat this three week cycle at least three times. Be sure to follow a good diet and supplement routine. Some of the supplements I used on this routine were:

• BSN’s NOxplode-pre workout
• EFX-Krealklyn Creatine-Take Pre and Post Workout
• Optimum Nutrition-Gold Standard Whey Protein
• EFX-Karbolyn Post work Out

Also, be sure to include minimum 20 minutes low intensity cardio session after your workout at least 4 times a week. It’s good for your health and staying lean, because as Arnold said, “Once you abs are gone you are no longer a bodybuilder.” Go train hard, because you can’t flex fat!

If you want the supplements from this workout program, I’ve included them below for easy access.