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Heavy Hittin' Bodybuilding Plan Week 1!

Posted by VPX Sports on Sep 28, 2014 10:26:00 AM

Week 1 - (Warm-up before each workout with a 10 minute walk, then stretch the muscles you plan to obliterate!)

Each Workout – 5 Circuits 5-10 reps (rest 30-60 seconds in between sets if needed)heavy hittin bodybuilding week 1

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 Pull-ups Weighted

  • Wide Pull-ups

  • 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 Sit-ups 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!  
 


dave gluhareff headshot border 01This is a guest post by Strength Runner and Trainer Dave Gluhareff. Contact him at www.TrainWithDave.com or on Facebook under TrainWithDave – www.facebook.com/trainwithdaveg.

 

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Topics: vpx, training tips, muscle building, muscle, workouts, weight lifting

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