Training

Heavy Hittin Bodybuilding Plan Week 3

Details: Written by Dave Gluhareff

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