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Welcome to StrengthRunner.com

At Strength Runner our goal is to bring together two worlds that previously didn't merge as one (Strength & Running) and provide our readers, customers, & clients the tools they need to advance their training, nutrition, and rest/recovery plans!

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- Dave Gluhareff Founder of Strength Runner

Heavy Hittin Bodybuilding Plan Week 3

Heavy Hittin Bodybuilding Plan!
Week 3

By Strength Runner founder and Trainer Dave Gluhareff www.TrainWithDave.com or on Facebook under TrainWithDave – www.facebook.com/trainwithdaveg 
   
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