Training

Heavy Hittin Bodybuilding Plan!

Week 5

 

 

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

 

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!