Heavy Hittin Bodybuilding Plan Week 3!

Heavy Hittin Bodybuilding Plan!
Week 3

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

This Week on Week 3 it’s back to Heavy Weights and the Goal is 5 Sets 5-10 reps Heavy Weights where you should be getting a tuff burn at 5 reps and barely be able to make it to 10 reps. If 10 reps is easy then add heavier weights. If 5 reps is not possible then lighten the weight a bit.

Week 3 – (Warm-up before each workout w/15 min walk then stretch the muscles you plan to hit!)
Each Workout – 5 sets of 5-10 reps (rest about 45-60 seconds in between sets if needed)

Day 1 Chest:
–    Weighted Pushups (Have partner add weights onto your back)
–    2 Dumbbell Flat Chest Presses
–    Barbell Flat Chest Presses
–    1 Dumbbell two hands Pullovers
–    Barbell Incline Chest Presses
–    Machine Flat Chest Presses (Wide Grip)

•    Cardio Goal – 50 Minute Power Walk, Bike, Elliptical, or Run

Day 2 Back:
–    1 DB Bent Over Rows
–    Barbell Bent Over Rows
–    Staggered Hands Pullups (Right/Left) (Weighted)
–    Neutral Grip Pullups Weighted
–    2 DB Bent Over Rows (elbows-in/knees bent/low back straight)

Day 3 Core:
–    Weighted Double Crunches
–    Lying Flutter Kicks
–    Hanging Knee Raises (Weighted)
–    Lying Scissor Kicks
–    Ab Crunch Machine
–    1 Dumbbell or Kettlebell Standing Side Bends (Right/Left)

•    Cardio Goal – 50 Minute Power Walk, Bike, Elliptical, or Run

Day 4 Shoulders:
–    Rubber Band In/Outs (Internal/External) Rotator Strengthening
–    2 DB Rear Lateral Raises
–    2 DB Seated Shoulder Presses
–    2 DB Standing Shrugs (Shrug up/back NOT straight up)
–    2 DB Alt High Pulls (keep knees bent back straight)
–    Seated Machine Shoulder Presses (Front Grip)

Day 5 Arms:
–    2 DB Seated Reverse & Palms-up Wrist Curls
–    2 Dumbbell Alternating Biceps Curls Standing
–    1 Dumbbell (two hands) Overhead Triceps Extensions Seated
–    2 Dumbbell Alternating Hammer Curls Standing
–    Standing Straight Bar (wide grip) Triceps Cable Pressdowns
–    Barbell Reverse Biceps Curls Standing
–    Two Handed Standing Rope Triceps Pressdowns

Day 6 Legs:
–    2 DB Squats feet shoulder width
–    2 DB Walking Reverse Lunges
–    1 DB two hands Wide Feet Stance Stiff Legged Deadlifts
–    2 DB Forward Walking Lunges
–    2 DB Romanian Deadlifts (Dbells outside of knees/feet shoulder width)
–    2 DB Standing Calf Raises (Heels in & out)
–    Lying Hamstring Curl Machine

•    Cardio Goal – 50 Minute Power Walk, Bike, Elliptical, or Run

Day 7 Rest/Recover