WORKOUT PROGRAM TO SHOCK YOUR MUSCLES

SHOCK YOUR MUSCLES TO GROWTH

NOTE: Take a weight with which you can do only 15 reps when performing this exercise.

You can take 4 to 6 seconds rest to complete the rep range.

Try this only for one week and and do this only if you had been lifting continuously for couple of months and want a program to shock your muscles and to get sore again.

DAY 1: CHEST

Dumbbell bench press/Cable flyes

Perform 40 reps of Dumbbell bench press/Cable flyes 

Take 10 seconds rest

Do 10 Reps

Take 10 seconds rest

Repeat till you reach 100 reps

DAY 2: BACK

Bent Over Dumbbell Rows

Perform 40 reps of Bent Over Dumbbell Rows 

Take 10 seconds rest

Do 10 Reps

Take 10 seconds rest

Repeat till you reach 100 reps

DAY 3: SHOULDERS

Dumbbell Military Press 

(Seated Back Supported)

Perform 40 reps of  Dumbbell Military Press 

 Take 10 seconds rest

Do 10 Reps

Take 10 seconds rest

Repeat till you reach 100 reps

DAY 4: LEGS

Leg Extensions

Perform 40 reps of  Leg Extensions 

 Take 10 seconds rest

Do 10 Reps

Take 10 seconds rest

Repeat till you reach 100 reps

DAY 5: BICEPS & TRICEPS

Dumbbell Curls and Close Grip Bench Press

Perform 40 reps of dumbbell curls without rest immediately perform 40 reps of close grip bench press.

Without any rest do 10 reps of dumbbell curls immediately followed by 10 reps of close grip bench press and continue this pattern till you reach 100 reps on both exercise.