Shock & Awe: Bionic Man IV

Well done! You’ve made it to the final round of Bionic Man training! After this final week of slow motion training you should have a new appreciation for weight training, a better mind/muscle connection, improved form, and some good strength and muscle gain (assuming you’re also following the Shock & Awe nutrition program and supplement regimen). After this final round take 4-5 days off completely from weight training. That’s right – days off (keep doing your prescribed cardio)! But trust me…you’re going to need a few days of recovery for what I have in store for you next!

Chest, shoulders, tris
Decline bar press – 4 sets
Front DB raises (go up to top of head) – 4 sets
Flat DB flys – 3 sets
Wide grip upright rows (see youtube vid) – 4 sets
Cable flys (do these so you contract the upper chest – see video) – 3 sets
V-bar pushdowns – 5 sets (single drop set on the last one)
Machine dips – 4 sets

Quads and calves
Leg press – 6 sets
Leg extensions – 6 sets (single drop on the last one)
Standing calf raises – 5 sets
Calf leg press – 4 sets (single drop on the last one)
Ab machine – 4 sets

Back and biceps
Front pulldowns – 5 sets
DB pullovers (same as before) – 3 sets
DB rows – 3 sets
Reverse DB flys (face down on a bench) – 4 sets, double drop set on the last one
Low cable shrugs with a rope – 4 sets
Machine preacher curls – 4 sets
The next machine I used was an old Atlantis B-160 seated bicep machine. You can get similar results with an arm-blaster and dumbbells – 6 sets
Hammer DB curls – 2 sets (do one arm at a time. On the second set do one arm to failure, do the other arm and keep going back and forth until you can’t do any more).

Hams and lower back
Sumo/frog leg press (I’ll post a video of this one) – 4 sets
Smith machine stiff leg deadlifts (come up all the way and flex lower back) – 4 sets
Seated leg curls (one leg at a time) – 4 sets, single drop set on the last one
Back extension machine – 4 sets