Heavy Weights Unilateral Training!
Week 10 is going to be Heavy Weights for Unilateral Training (one side working at a time while using the other hand or leg for support). Your goal is 4 Sets of 5-10 reps (Heavy Weights). You should be getting a tough burn at 5 reps and barely be able to make it to 10 reps. If 5 reps is easy then add heavier weights. If 10 reps are not possible then lighten the weight a bit. This Unilateral Training Week will recruit a bunch of your Core muscles as well as demolish the muscles you plan to exercise each workout! Secondary and stabilizer muscles will all get worked along with the main muscles being hit! Do one arm then the other or one leg then the other within each set for each exercise (5-10 reps of one side then the other for 4 Sets). Whichever arm or leg is not working should be ready to support, balance, and spot the working side.
Week 10 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit!)
Each Workout – 4 Sets of Heavy 5-10 reps (rest up to 60 seconds in between exercises “if needed”)
Day 1: Chest & Back Unilateral
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1 Dumbbell 1 Arm Flat Chest Press
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1 Dumbbell 1 Arm Lying Pullovers
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1 Dumbbell 1 Arm Incline Chest Press
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1 Dumbbell 1 Arm Bent Over Low Row
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1 Dumbbell 1 Arm Decline Chest Press
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Lat Pulldown Machine Single Handle Pulldown 1 Arm
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Seated Low Row Machine or Cable Single Handle Low Row 1 Arm
*Cardio - Medium intensity walk for 40 minutes then stretch Chest & Back
Day 2: Low Body Unilateral
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Machine Seated Leg Extension foot/toes Straight-up 1 leg
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Machine Seated Leg Curl 1 leg
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Machine Seated Leg Extension foot/toes turned-in 1 leg
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Machine Lying Leg Curl 1 leg
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Kneeling or Bent Forward Butt Blaster Machine push with Heel 1 leg
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Standing or Seated Calf Raise or Toe Press Machine (heel straight/in/out) 1 leg
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1 Legged Squat
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1 Legged Romanian Deadlift holding 2 Dumbbells
*Cardio - Medium intensity walk for 40 minutes then stretch Low Body
Day 3: Core Unilateral
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Side Crunch
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1 Kettlebell or Dumbbell Standing Side Bends
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Side Plank
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Lying Scissor Kick (Both Legs Extended but only One Leg Raises at a Time)
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Alternating Skydivers (Raise Right Hand/Left Leg THEN Left Hand/Right Leg)
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Standing Hip Raise Toes-in 1 leg
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Bent Over Bun Raise 1 leg
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Bent Over Leg Hook 1 leg
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Bent Over Leg Kickback 1 leg
Day 4: Arms Unilateral
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1 Dumbbell 1 Hand Seated Wrist Curls (over/unders)
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1 Dumbbell 1 Hand Seated Wrist Rotations (twist palms down then palms up/repeat)
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1 Dumbbell Seated Concentration Curl 1 arm
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1 Dumbbell Triceps Kickback 1 arm
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1 Dumbell Standing (Arm lying on top of Incline Bench) Curl 1 arm
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Standing Cable Machine 1 Handle Pressdown (Elbow at Side) 1 arm
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Standing 1 Dumbbell Reverse Curl 1 arm
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Standing Rope Triceps Pressdown 1 arm
*Cardio - Medium intensity walk for 40 minutes then Stretch Arms
Day 5: Completely OFF Rest/Recover
Day 6: Shoulders Unilateral
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1 Dumbbell Rear Lateral Raise 1 arm
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1 Dumbbell Seated Shoulder Press (Palm Facing Inward) 1 arm
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1 Dumbbell Shrug 1 arm
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1 Dumbbell Front Raise 1 arm
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1 Dumbbell High Pull 1 arm
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1 Dumbbell Side Lateral Raise 1 arm
*Cardio - Take a 40 min Medium Intensity Walk then stretch Shoulders
Day 7: Rest & Recover Fully
• Rest, Recover, & Eat Clean!
HEAVY HITTIN' BODYBUILDING SERIES
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9
This 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.
