Training

Heavy Hittin Bodybuilding Plan Week 2

Details: Written by Dave Gluhareff

Heavy Hittin Bodybuilding Plan!

Week 2

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



Last week for (Week 1) I had you go “Heavy” with 5 circuits 5-10 reps but this week (Week 2) I want you to use “Medium” Weights, aim for 4 circuits of 10-15 reps! Your goal should be to be getting muscle pumping burn about 65-75% of the way through each set and barely be able to get a 15^th rep because of muscle bursting pumps!  These “Medium” weights will trick the muscles from expecting Heavy weight like last week and you will crush this workout with some serious intensity!

Week 2 - (Warm-up before each workout w/10 min walk then stretch muscles you plan to obliterate!)

Each Workout – 4 Circuits 10-15 reps (rest about 30-60 seconds in between sets if needed)

Day 1 Chest:

-          Standard Pushups

-          Barbell Flat Chest Presses

-          2 Dumbbell Pullovers (two hands)

-          Barbell Incline Chest Presses

-          2 Dumbbell Flat Chest Flyes

-          2 Dumbbell Incline Chest Flyes

·         Cardio Goal – 40 Minute Power Walk, Bike, Elliptical, or Run

Day 2 Back:

-          Barbell Bent Over Row

-          1 Dumbbell Bent Over Rows

-          Reverse Grip Close Hands Pullups Weighted

-          Wide Pullups Weighted

-          Seated V-Handle Low Rows on Machine/Cable

Day 3 Core:

-          Bicycle Crunches

-          Lying Russian Leg Twists

-          Hanging Leg Raises

-          Lying Scissor Kicks

-          Plank Cross/Knee Drivers

-          Weighted Hanging Leg Raises

·         Cardio Goal – 40 Minute Power Walk, Bike, Elliptical, or Run

Day 4 Shoulders:

-          Machine front Shoulder Press Seated

-          Barbell Military Seated Shoulder Presses

-          Barbell Standing Shrugs

-          Barbell High Pulls Shoulder Width Grip (keep knees bent back straight)

-          2 Dumbbell Side Lateral Raises Seated

Day 5 Arms:

-          2 Dumbbell Alternating Zottman Curls

-          1 Dumbbell (one hand) Overhead Triceps Extensions Standing

-          2 Dumbbell Alternating Palms-up Biceps Curls Standing

-          Lying Down Barbell or Curl Bar Triceps Skullcrushers

-          Barbell Biceps Curls Standing

-          Weighted Dips

Day 6 Legs:

-          Barbell Squats feet shoulder width

-          Barbell Walking Forward Lunges

-          Barbell Wide Feet Stance Stiff Legged Deadlifts

-          Barbell Reverse Lunges Walking

-          Barbell Romanian Deadlifts

-          Barbell Standing Calf Raises

·         Cardio Goal – 40 Minute Power Walk, Bike, Elliptical, or Run

Day 7 Rest:

Dave’s Heavy Hittin MASS GAINING Nutrition Plan: Daily Blueprint:

** I eat 4000-5000 calories per day before a big race adding fuel and gaining size, 3000-4000 calories per day on normal (non-race prep) days. I weigh 235lbs now.  The following Meals & Snacks are spaced out 2-3 hours all day from waking to bedtime

** To GAIN muscle MASS You need to at least be eating 10 calories per pound of desired body weight at the minimum so if you want to be 210lbs ripped, and that’s fair and logical for your bodytype and frame, then you need to eat at least 200x10 = 2100 calories daily spread out throughout all 7 meals/snacks below.

** If the 10 calories per pound of desired weight does not help you GAIN MASS only maintain size, take the next step and increase Lean Proteins and Complex Carbohydrates by 25% each day spread out throughout each day.  If this makes you feel too full or heavy right away cut back the increase in calories to suit your tummy and digestive system.

** Make sure that for minimum protein intake you are eating at least 1 gram of protein per pound of a healthy bodyweight so if you are 210lbs that’s 210 grams of protein spread throughout 7 meals – 210 divided by 7 = 30 grams of protein per meal/snack.

** Get on track with my Heavy Hittin MASS GAINING meal & snack plan to build your well-earned muscles!

-Breakfast – (Lean Protein, Complex Carbohydrate, and Water)

-Mid-Morning Snack – (Lean Protein, Fruit, Complex Carbohydrate, and Water)

-Lunch – (Lean Protein, Complex Carbohydrate, and Water)

-Late Afternoon Snack – (Lean Protein, Fruit, Complex Carbohydrate, and Water)

-Dinner – (Lean Protein, Vegetable, Complex Carbohydrate, and Water)

-Nightly Snack - (Lean Protein, Vegetable, and Water)

-Before Bed snack – (Lean Protein or Protein Shake or Protein Bar with Water)

Healthy Grocery List Items I Plug into My Daily Meal Plan Blueprint

Proteins options dependent on food allergies and preferences:

Unsalted Peanuts, Natural Peanut Butter, Lean Red Meat, Turkey Breasts, Lean Pork Chops, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey Protein Powders or Bars, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers, Lean Beef Burgers, Lean Turkey Burgers, Lean Chicken Burgers,

Complex Carbohydrates:

Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa

Fruits:

Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons

Vegetables:

Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,

Miscellaneous:

Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon