Training

Heavy Hittin Bodybuilding Plan Week 1

Written by Dave Gluhareff
Heavy Hittin Bodybuilding Plan Week 1!
 
 
By Strength Runner founder and Trainer Dave Gluhareff 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: