Tom's Hennigan's Sandbox

Tom Hennigan'sSandbox

Shock Training Power Pyramid Routine

Muscle and Fitness 10.09

The first three sets are done explosively-as fast as you can with control. After that use a slow and controlled pace.

Exercises should be performed in order.

Wt. is weight or setting. BW is bodyweight. RM is the maximum weight that can be lifted for the number of repetitions. e.g. 10RM is the heaviest weight you can perform 10 reps of the exercise with perfect form. Your last rep should be near failure.

Reps can also be duration in seconds for exercises without reps.

Rest is in seconds.

Subsititued California Press for Cable Dip, I just don't have the equipment. Subsititued 1 Arm Cable Crossover for the regular cable crossover, I think I can make that work. Finish up with an Ab workout.

Day 1
Exercise	Weight	Reps	Rest
Press, Bench	30RM	8	120
Press, Bench	20RM	5	120
Press, Bench	6RM	6	120
Press, Bench	12RM	12	0
Press, Bench	12RM-30%	Fail	120
Press, Bench, Incline, Dumbbell	30RM	8	120
Press, Bench, Incline, Dumbbell	20RM	5	120
Press, Bench, Incline, Dumbbell	6RM	6	120
Press, Bench, Incline, Dumbbell	12RM	12	0
Press, Bench, Incline, Dumbbell	12RM-30%	Fail	120
Flys	30RM	8	120
Flys	20RM	5	120
Flys	6RM	6	120
Flys	12RM	12	0
Flys	12RM-30%	Fail	120
Crossover 1 Arm Cable Crossover	30RM	8	120
	20RM	5	120
	6RM	6	120
	12RM	12	0
	12RM-30%	Fail	120
Press, Bench Close Grip	30RM	8	120
Press, Bench Close Grip	20RM	5	120
Press, Bench Close Grip	6RM	6	120
Press, Bench Close Grip	12RM	12	0
Press, Bench Close Grip	12RM-30%	Fail	120
Press, California Press	30RM	8	120
Press, California Press	20RM	5	120
Press, California Press	6RM	6	120
Press, California Press	12RM	12	0
Press, California Press	12RM-30%	Fail	120
Extension, Triceps, Bench, Curl Bar, Lying	30RM	8	120
Extension, Triceps, Bench, Curl Bar, Lying	20RM	5	120
Extension, Triceps, Bench, Curl Bar, Lying	6RM	6	120
Extension, Triceps, Bench, Curl Bar, Lying	12RM	12	0
Extension, Triceps, Bench, Curl Bar, Lying	12RM-30%	Fail	120
Abs workout

Substituted Bench Squat for Leg Press.

Day 2
Exercise	Weight	Reps	Rest
Squat	30RM	8	120
Squat	20RM	5	120
Squat	6RM	6	120
Squat	12RM	12	0
Squat	12RM-30%	Fail	120
Squat, Bench (Box)	30RM	8	120
Squat, Bench (Box)	20RM	5	120
Squat, Bench (Box)	6RM	6	120
Squat, Bench (Box)	12RM	12	0
Squat, Bench (Box)	12RM-30%	Fail	120
Extension, Leg	30RM	8	120
Extension, Leg	20RM	5	120
Extension, Leg	6RM	6	120
Extension, Leg	12RM	12	0
Extension, Leg	12RM-30%	Fail	120
Deadlift, Romanian	30RM	8	120
Deadlift, Romanian	20RM	5	120
Deadlift, Romanian	6RM	6	120
Deadlift, Romanian	12RM	12	0
Deadlift, Romanian	12RM-30%	Fail	120
Raises, Calf Raises Standing	30RM	8	120
Raises, Calf Raises Standing	20RM	5	120
Raises, Calf Raises Standing	6RM	6	120
Raises, Calf Raises Standing	12RM	12	0
Raises, Calf Raises Standing	12RM-30%	Fail	120
Raises, Calf Raises Seated	30RM	8	120
Raises, Calf Raises Seated	20RM	5	120
Raises, Calf Raises Seated	6RM	6	120
Raises, Calf Raises Seated	12RM	12	0
Raises, Calf Raises Seated	12RM-30%	Fail	120

Off

Day 3
Exercise	Weight	Reps	Rest
Off

Day 4
Exercise	Weight	Reps	Rest
Press, Standing Barbell	30RM	8	120
Press, Standing Barbell	20RM	5	120
Press, Standing Barbell	6RM	6	120
Press, Standing Barbell	12RM	12	0
Press, Standing Barbell	12RM-30%	Fail	120
Row, Upright Barbell Row	30RM	8	120
Row, Upright Barbell Row	20RM	5	120
Row, Upright Barbell Row	6RM	6	120
Row, Upright Barbell Row	12RM	12	0
Row, Upright Barbell Row	12RM-30%	Fail	120
Raises, Lateral, Dumbbell Raise	30RM	8	120
Raises, Lateral, Dumbbell Raise	20RM	5	120
Raises, Lateral, Dumbbell Raise	6RM	6	120
Raises, Lateral, Dumbbell Raise	12RM	12	0
Raises, Lateral, Dumbbell Raise	12RM-30%	Fail	120
Raises, Lateral, Bent Over	30RM	8	120
Raises, Lateral, Bent Over	20RM	5	120
Raises, Lateral, Bent Over	6RM	6	120
Raises, Lateral, Bent Over	12RM	12	0
Raises, Lateral, Bent Over	12RM-30%	Fail	120
Shrugs, Shoulder	30RM	8	120
Shrugs, Shoulder	20RM	5	120
Shrugs, Shoulder	6RM	6	120
Shrugs, Shoulder	12RM	12	0
Shrugs, Shoulder	12RM-30%	Fail	120
Abs Workout

Day 5
Exercise	Weight	Reps	Rest
Row, Bent Over, Barbell	30RM	8	120
Row, Bent Over, Barbell	20RM	5	120
Row, Bent Over, Barbell	6RM	6	120
Row, Bent Over, Barbell	12RM	12	0
Row, Bent Over, Barbell	12RM-30%	Fail	120
Pulldown	30RM	8	120
Pulldown	20RM	5	120
Pulldown	6RM	6	120
Pulldown	12RM	12	0
Pulldown	12RM-30%	Fail	120
Pulldown Reverse Grip	30RM	8	120
Pulldown Reverse Grip	20RM	5	120
Pulldown Reverse Grip	6RM	6	120
Pulldown Reverse Grip	12RM	12	0
Pulldown Reverse Grip	12RM-30%	Fail	120
Row, Dumbbell	30RM	8	120
Row, Dumbbell	20RM	5	120
Row, Dumbbell	6RM	6	120
Row, Dumbbell	12RM	12	0
Row, Dumbbell	12RM-30%	Fail	120
Curls, Barbell	30RM	8	120
Curls, Barbell	20RM	5	120
Curls, Barbell	6RM	6	120
Curls, Barbell	12RM	12	0
Curls, Barbell	12RM-30%	Fail	120
Curls, Dumbbell, Incline	30RM	8	120
Curls, Dumbbell, Incline	20RM	5	120
Curls, Dumbbell, Incline	6RM	6	120
Curls, Dumbbell, Incline	12RM	12	0
Curls, Dumbbell, Incline	12RM-30%	Fail	120
Curls, Dumbbell, Seated Concentration	30RM	8	120
Curls, Dumbbell, Seated Concentration	20RM	5	120
Curls, Dumbbell, Seated Concentration	6RM	6	120
Curls, Dumbbell, Seated Concentration	12RM	12	0
Curls, Dumbbell, Seated Concentration	12RM-30%	Fail	120
Curls, Barbell, Reverse Grip	30RM	8	120
Curls, Barbell, Reverse Grip	20RM	5	120
Curls, Barbell, Reverse Grip	6RM	6	120
Curls, Barbell, Reverse Grip	12RM	12	0
Curls, Barbell, Reverse Grip	12RM-30%	Fail	120
Curls, Barbell Wrist	30RM	8	120
Curls, Barbell Wrist	20RM	5	120
Curls, Barbell Wrist	6RM	6	120
Curls, Barbell Wrist	12RM	12	0
Curls, Barbell Wrist	12RM-30%	Fail	120

Off

Day 6
Exercise	Weight	Reps	Rest

Off

Day 7
Exercise	Weight	Reps	Rest

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Shock Training Power Pyramid Routine

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