Shock & Awe: Heavy Duty II
Chest, Shoulders, Triceps
|
Exercise |
Sets |
Notes |
|
A1. weighted dips |
1 |
negatives after failure |
|
A2. bench press |
1 |
|
|
B. machine lateral raises |
1 |
negatives after failure |
|
C. reverse pec deck |
1 |
triple drop set |
|
D1. cable kickbacks |
1 |
|
|
D2. v-bar pushdowns |
1 |
single drop set |
Back, Biceps
|
Exercise |
Sets |
Notes |
|
A1. reverse grip pulldown |
1 |
partials after failure |
|
A2. rear pulldowns |
1 |
triple drop and then static holds |
|
B. low pulley rows |
1 |
triple drop |
|
C. DB shrugs |
1 |
quadruple drop set |
|
D. 3/4 deadlifts |
1 |
triple drop |
|
E1. hammer DB curls |
1 |
|
|
E2. alternating DB curls |
1 |
rest/pause |
Legs, Abs
|
Exercise |
Sets |
Notes |
|
A. standing leg curls |
1 |
|
|
B1. leg extensions |
1 |
single drop set |
|
B2. smith squats |
1 |
|
|
C. standing calf raises |
1 |
|
|
D1. Leg Raises |
1 |
|
|
D2. Machine Crunches |
1 |