Heavy Hittin Bodybuilding Plan Week 1!

Heavy Hittin Bodybuilding Plan Week 1!

By Strength Runner founder and Trainer Dave Gluhareff http://www.strengthrunner.com &  www.TrainWithDave.com

Week 1 – (Warm-up before each workout w/10 min walk then stretch muscles you plan to obliterate!)

Each Workout – 5 Circuits 5-10 reps (rest about 30-60 seconds in between sets if needed)

Day 1 Chest:-Pushups-2 Dumbbell Flat Chest Presses-1 Dumbbell Pullover (two hands)-2 Dumbbell Incline Chest Presses-2 Dumbbell (one in each hand) Pullovers

·         Cardio Goal – 30 Minute Power Walk, Bike, Elliptical, or Run 

Day 2 Back:-1 Dumbbell Bent Over Row-2 Dumbbell Bent Over Rows-Neutral Grip Pullups Weighted-Wide Pullups-Black Rope (one handed) High Rows to side of chest

Day 3 Core:-Weighted Crunches-Lying Scissor Kicks-Hanging Knee Ups Weighted-Lying Flutter Kicks-Weighted Situps Slowly Lying Back (on bench or box)

·         Cardio Goal – 30 Minute Power Walk, Bike, Elliptical, or Run

Day 4 Shoulders:-1 Dumbbell or Kettlebell (two hands) front Shoulder Press Standing-2 Dumbbell Seated Shoulder Presses-2 Dumbbell Shrugs Standing-2 Dumbbell Clean and Presses-2 Dumbbell Rear Lateral Raises

Day 5 Arms:-2 Dumbbell Alternating Palms Up Biceps Curls-1 Dumbbell (two hands) Overhead Triceps Extensions Standing-2 Dumbbell Hammer Curls Standing-1 Dumbbell Tricep Kickbacks 

Day 6 Legs:-2 Dumbbell Squats-2 Dumbbell Walking Forward Lunges-1 Dumbbell Upright (two hands) Wide Stiff Legged Deadlifts-2 Dumbbell Reverse Lunges Walking-2 Dumbbell Romanian Deadlifts-1 Dumbbell (in one hand side you’re raising) Standing Calf Raises

·         Cardio Goal – 30 Minute Power Walk, Bike, Elliptical, or Run 

Day 7 Rest: