Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau. The change in routine will shock your muscles and when you change back to your original program your muscles will be shocked again.
Day 1
Chest, Shoulders and Triceps
Sets: 3 Reps: 10,10,8 (adding weight)
Sets: 3 Reps: 10
Sets: 3 Reps: MAX
Sets: 3 Reps: 8-10
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Sets: 4 Reps: 12
Sets: 4 Reps: 15,12,8,8 (adding weight)
Day 2
Back and Biceps
Sets: 3 Reps: MAX
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Sets: 3 Reps: 8-10
Sets: 3 Reps: 8-10
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Day 3
Legs
Sets: 4 Reps: 10,10,8,8
Sets: 3 Reps: 8 on each leg
Sets: 3 Reps: 12
Sets: 3 Reps: 15
Sets: 3 Reps: 15
Sets: 5 Reps: 10,8,8,8,6 (heavy)
Sets: 5 Reps: 15 (light)
Day 4
Chest, Triceps and Shoulders
Sets: 4 Reps: 10,10,8,6
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Sets: 4 Reps: 10,10,8,6
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Sets: 4 Reps: 10,10,8,8
Sets: 3 Reps: 12
Day 5
Back and Biceps
Sets: 4 Reps: 10
Sets: 3 Reps: 10
Sets: 3 Reps: 12
Sets: 3 Reps: 8-10
Sets: 4 Reps: 8-10
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises