Week 12 is going to be Heavy Weights all Barbell training! Your Goal is 5 Sets of 5-10 reps each exercise! You should be getting a tough 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 are not at all possible then lighten the weight a bit. Goal this week is to use Barbells to Blast the Total Body three times!
Week 12 - (Warm-up before each workout w/10 min walk, do 1 set of Bodyweight Squats & Bodyweight Pushups until burn then stretch the muscles you plan to hit (Total Body)!)
Each Workout – 5 Sets of Heavy Weights for 5-10 reps (rest up to 60 seconds in between Sets “if needed”)
**Important: If you do NOT have a partner or friend to help Spot you w/Barbells then please use a Smith Machine**
Day 1: Total Body
-
Barbell Bent Over Two Handed Rows (Over-Hand Grip)
-
Barbell Flat Chest Presses
-
Barbell Wide Sumo Squats
-
Barbell Biceps Curls
-
Barbell Standing Military Shoulder Presses
-
Barbell Shrugs
-
Barbell Wide Stiff Legged Deadlifts
-
Barbell Calf Raises feet straight, heels-in, heels-out
*Cardio - Low intensity walk for 60 minutes then stretch Total Body
Day 2: Off
Day 3: Total Body
-
Barbell Squats (feet shoulder width)
-
Barbell Incline Chest Presses
-
Barbell High Pulls (hands shoulder width)
-
Barbell Romanian Deadlifts (feet shoulder width)
-
Barbell Bent Over Rows (Under-hand grip / shoulder width apart)
-
Barbell Seated Military Shoulder Presses
-
Barbell Decline Chest Presses
-
Barbell Walking Lunges Forwards (use partner for spotter)
*Cardio - Low intensity walk for 60 minutes then Stretch Total Body
Day 4: Off
Day 5: Maintenance
-
Weighted Crunches
-
Skydivers
-
Weighted Pelvic Lifts
-
Hip Raises Toes-in with Rubber Bands
-
Internal/External Rotator Cuff Strengtheners with Rubber Bands
-
2 Dumbbell Wrist Curls Over/Unders
-
Planks
*Cardio - Low intensity walk for 60 minutes then Stretch Core, Shoulders, & Forearms
Day 6: Total Body
-
Barbell Flat Chest Presses
-
Barbell Standard Deadlifts
-
Barbell Incline Chest Presses
-
Barbell Wide Sumo Deadlifts
-
Barbell Biceps Curls
-
Barbell Close Grip Chest Presses
-
Barbell Shrugs
-
Barbell Clean & Presses
-
One Arm Bent Over Barbell Rows (Hand near end of Barbell w/weights, no weights at other end)
*Cardio - Take a 60 min Low Intensity Walk then stretch Total Body
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 | Week 10 | Week 11
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.
