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  • Shot Gun

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    Anonymous cbc8Km
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    The document outlines a 4 day workout split with exercises, sets, reps, and rest periods. Day 1 and 4 follow a "Shotgun" format starting with pull-ups, military press, and deadlifts on day 1 and bench press, seated cable rows, and squats on day 4. Days 2 and 5 follow a "Troubleshooting" format focusing on arms and shoulders with exercises like curls, calf raises, and lateral raises. Rest periods between sets range from 60 to 120 seconds.

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    Training

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    Shot gun

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    The document outlines a 4 day workout split with exercises, sets, reps, and rest periods. Day 1 and 4 follow a "Shotgun" format starting with pull-ups, military press, and deadlifts on day 1 and bench press, seated cable rows, and squats on day 4. Days 2 and 5 follow a "Troubleshooting" format focusing on arms and shoulders with exercises like curls, calf raises, and lateral raises. Rest periods between sets range from 60 to 120 seconds.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    6 views1 page

    Shot Gun

    Uploaded by

    Anonymous cbc8Km
    The document outlines a 4 day workout split with exercises, sets, reps, and rest periods. Day 1 and 4 follow a "Shotgun" format starting with pull-ups, military press, and deadlifts on day 1 and bench press, seated cable rows, and squats on day 4. Days 2 and 5 follow a "Troubleshooting" format focusing on arms and shoulders with exercises like curls, calf raises, and lateral raises. Rest periods between sets range from 60 to 120 seconds.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    Day 1: Shotgun A1) Pull-up Sets: 8 Reps: 4 to 6 Rest: 100 seconds A2) Standing military press Sets: 8 Reps:

    4 to 6 Rest: 100 seconds B) Deadlift Sets: 8 Reps: 4 to 6 Rest: 120 seconds

    Day 2: Troubleshooting A) Standing dumbbell lateral raise Sets: 5 Reps: 10 to 12 Rest: 60 seconds B1) Zottman curl Sets: 5 Reps: 5 to 7 Rest: 100 seconds B2) Decline dumbbell extension Sets: 5 Reps: 5 to 7 Rest: 100 seconds C) Seated calf raise Sets: 5 Reps: 10 to 12 Rest: 60 seconds

    Day 4: Shotgun A) Bench press Sets: 6 Reps: 4 to 6 Rest: 120 seconds B) Seated cable row Sets: 6 Reps: 4 to 6 Rest: 120 seconds C) Squat Sets: 6 Reps: 4 to 6 Rest: 120 seconds

    Day 5: Troubleshooting A) Standing machine calf raise Sets: 5 Reps: 10 to 12 Rest: 60 seconds B1) Spider curl Sets: 5 Reps: 5 to 7 Rest: 100 seconds B2) Lying triceps extension Sets: 5 Reps: 5 to 7 Rest: 100 seconds C) Rear lateral raise Sets: 5 Reps: 5 to 7 Rest: 90 seconds

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