Hows this look for a setup using the Shotgun Method? I think I’m going to take this plan for the next 4-6 weeks and see how it goes. I was just wondering if these exercise would work well with this program. Any input about how to modify it better would be greatly appreciated. Thanks.
Shotgun Day (A). (Day 1)
Bench Press
Sets: 8
Reps: 4-6
Rest: 120 seconds
Weighted Pull-up
Sets: 8
Reps: 4-6
Rest: 100 seconds (alt. 120 seconds)
Squat
Sets: 8
Reps: 4-6
Rest: 120 seconds
Troubleshooting Day (A) (Day 2)
Incline DB Bench Press
Sets: 4
Rest: 50 seconds
Decline Bench Press
Sets: 4
Rest: 60 seconds
Cable Fly�??s
Sets: 4-5
Rest: 60 seconds
Chest Extensions
Sets: 4
Rest: 30-45 seconds
Dips
Sets:3
Rest: 60
Skull Crushers
Sets: 4
Rest: 45-60 seconds
Tricep extensions
Sets: 4
Rest: 45 seconds
(Day 3 Rest)
Shotgun Day (B). (Day 4)
Bench Press
Sets: 8
Reps: 4-6
Rest: 120 seconds
Weighted Dips
Sets: 8
Reps: 4-6
Rest: 120 seconds
Squat
Sets: 8
Reps: 4-6
Rest: 120 seconds
Troubleshooting Day (B). (Day 5)
Pull-ups
Sets: 3
Rest: 60 seconds
Superset Delt work (front, side,…)
Sets: 3
Rest: 80 seconds
Zottman Curls
Sets: 4
Reps: 7-10
Rest: 100 seconds
Incline DB Curls
Sets: 3
Reps: Both hands 7-10
Rest: 60 seconds
Preacher Curls
Sets: 4
Rest: 60 seconds
Seated Shoulder Presses
Sets: 4
Reps: 7-12
Rest: 60 seconds
Calf extensions
sets:5
Rest: ?
(Rest Day 6)
(Rest Day 7)
(Repeat)