by Ronnie Coleman| What is your favorite shock routine?
My shock workouts are performed in giant-set fashion.
For example, for triceps, I pick a giant set of four exercises and hit them almost nonstop, three giant sets with very little rest. That's 12 total sets. The only pause I may take (not always) is after each giant set; even then, only for a few seconds, to shake out my arms.
Neither do I use typical giant-set "pump" weight. I always go heavy. Right from the start of the set, my triceps pry away like a car jack to get that weight up there, so when I reach rep nine or 10, they're stone hard from the pump. That tells me I'm almost there, so I grind out two, three, sometimes five more reps, then immediately start another 12- to 15-rep set for the next exercise, again heavy, pressurizing the blood even tighter and deeper into my triceps, so the knotting twisting pain of the pump builds unbearably. You learn to love it.
My triceps shock workout immediately follows my chest workout, so that my triceps are prepumped and thus able to reach their full blood capacity quicker. It also means only one trip to the gym that day, which avoids the lactic acid buildup before a second workout.
Another thing: shock your triceps twice a week, to keep that pump in there, and change the exercise order each time.
RONNIE COLEMAN'S FAVORITE TRICEPS SHOCK WORKOUT
EXERCISE SETS REPS
Seated one-arm dumbbell extensions 3 12-15
Seated two-arm dumbbell extensions 3 12-15
V-bar cable pushdowns 3 12-15
Lying cambered-bar extensions 3 12-15
NOTE: The entire workout consists of 3 giants sets, virtually nonstop.
