Heavy Hittin Bodybuilding Plan Week 5!

Heavy Hittin Bodybuilding Plan!

Week 5

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

Heavy Overhaul!

For Week 5 our goal is to get off the daily body part split plan and totally overhaul for the week a new Hard and Intense Total Body Heavy Hittin Mass Plan to shake things up!

Week 5 – (Before each Total Body Workout = 10 min Warm-up Walk, Bike, or Elliptical then Stretch Total Body!)

Total Body Workouts – 5 Circuits of 5-10 reps (if needed rest about 30-60 seconds in between exercises)

Day 1 (Total Body 5 Circuits/5-10 reps):

–          Standard Wide Pushups

–          Hip Raises Toes-in

–          Rubber Band in/out Internal/External Rotator Cuff Strengtheners

–          2 Dumbbell Reverse Wrist Curls & Palms-Up Wrist Curls

–          Weighted Pushups (use spotter to add weights to your back)

–          Weighted Wide Grip Front Pullups

–          1 Dumbbell 1 Arm at a time Clean & Press

–          1 Dumbbell 2 hands lying Pullovers on bench or box

–          Barbell or Smith Machine Incline Chest Press

–          2 Dumbbell Alternating Palms-Up Biceps Curls

–          1 Dumbbell 1 Arm at a time Bent Over Row

–          Barbell Wide Stiff Legged Deadlifts (Feet Wide/Knees Slightly Bent/Back Straight)

–          Barbell or Smith Machine Squats (Feet shoulder width)

Day 2 (Rest Totally):

·       No Cardio, No Lifting, No Activity Nuthin please!

Day 3 (Cardio):

–          Cardio Goal = 5 min warm-up walk/stretch, then 45 min Power Walk flat NO Inclines, with a 5 min cool-down chillin walk/stretch

Day 4 (Total Body 5 Circuits/5-10 Reps):

–          Up/Down Planks

–          Back Extension Machine Weighted (Hyperextension Machine or Plate Loaded Machine)

–          2 Dumbbell Romanian Deadlifts (Dumbbells outside of Knees, Feet Shoulder Width)

–          2 Dumbbell Arnold Presses

–          Barbell or Smith Machine Flat Chest Presses

–          Weighted Reverse Grip Pullups

–          2 Dumbbell 2 Arms Lying Pullovers

–          Barbell Sumo Squats (Feet Wide, Hands 6-8 inches apart on bar, & Good Posture)

–          Barbell or Smith Machine Seated Military Shoulder Presses (arms make right angle)

–          Barbell Deadlifts (Feet Standard Shoulder Width)

–          Barbell Biceps Curls (Hands Shoulder Width)

–          Weighted Dips

–          Barbell Bent Over Rows (Palms-Down Grip, Hands 3 inches outside Shoulder Width)

–          Sprint all-out until you cannot stay at Max Speed and begin losing acceleration

Day 5 (Rest Totally):

·       Again – No Cardio, No Lifting, No Activity Nuthin please!

Day 6 (Cardio):

–          Cardio Goal = 10 min warm-up walk/stretch, then 60 min Power Walk Hills or Incline, with a 10 min cool-down relaxing walk/stretch

Day 7 (Full Rest & Recovery):

·       Begin to Focus on New Training Plan for Monday!