Medium Weights – Annihilation!
Week 15 is going to be a Medium Weights week geared for Annihilation! Your goal is 4 Circuits of 10-15 reps each exercise! You should be getting a tough burn at 10 reps and barely be able to make it to 15 reps. If 15 reps is easy then add heavier weights. If 10 reps are not at all possible then lighten the weights a bit. Goal is to get the heart pumping and muscles bursting during Week 15!
Week 15 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit! First few exercises each workout are semi warm-up exercises.)
Each Workout – 4 Circuits of Medium Weights for 10-15 reps (rest up to 30 seconds in between Sets “if needed”)
Day 1: Upper Body & Abs
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2 Dumbbell Seated Wrist Curls Over/Under (Forearm Strength/Tendonitis Prevention)
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Standard Pushups
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Seated V-Handle Low Cable Row
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Cable Crossovers
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Staggered Pushups (weighted)
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Staggered Pullups/Alt Knee Drivers Combo
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1 Dumbbell Pullover/Leg Raises Combo
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1 Arm 1 Handle Cable Side Lateral Raises Standing
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1 Arm 1 Handle Cable Front Raises Standing
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2 Hands Rope Triceps Pressdowns
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2 Hands Rope Hammer Curls
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1 Handle Cable Bent Over Low Rows
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Kneeling Cable Crunches (Right/Left/Center)
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Wide High Front Grip Pullups/Knee-Ups Slowly Combo
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2 Dumbbell Clean/Presses
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Standing Straight Bar Palms-Up Cable Curls
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Hanging Leg Raises to Front
*Cardio - Medium intensity walk for 50 minutes then Stretch Upper Body & Abs
Day 2: Low Body & Low Back
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Back Extension Machine
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Alternating Skydivers
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Alternating Weighted Pelvic Lifts
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Barbell Wide Sumo Deadlifts
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Barbell Wide Stiff Legged Deadlifts
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Barbell Squats (Standard)
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Seated Leg Extensions
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Lying Leg Curls
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Seated Calf Machine (Feet Straight/Heels-in/Heels-out)
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Inner Thigh Machine
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Outer Thigh Machine
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Rubber Band Hip Raises Toes-in
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Rubber Band Bun Raises
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2 Dumbbell Step-ups Forwards
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BW Leap Frogs Forwards
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BW Leap Frogs Reverse
*Cardio - Medium intensity walk for 50 minutes then Stretch Low Body & Low Back
Day 3: Off Completely (Rest)
Day 4: Upper Body & Abs
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Rubber Band Internal/External Rotators
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2 Dumbbell Seated Wrist Curls Over/Under (Forearm Strength/Tendonitis Prevention)
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2 Dumbbell Rear Lateral Raises
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2 Dumbbell Lying Pullovers/Knee-up Combo
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2 Dumbbell Flat Chest Press/Knee-up Combo
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2 Dumbbell Bent Over Rows
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2 Dumbbell Incline Chest Presses
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2 Dumbbell Shrugs Seated
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2 Dumbbell Alt Hammer Curls Seated
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1 Dumbbell Seated Overhead Triceps Extensions
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2 Dumbbell Alt Biceps Curls Seated
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Dips/Alternating Knee-ups Combo
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2 Dumbbell Side Lateral Raises Seated
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2 Dumbbell Front Raises Seated
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Weighted Hanging Knee-ups (Hold Dumbbell between feet)
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Up/Down Planks
*Cardio - Medium intensity walk for 50 minutes then Stretch Upper Body & Abs
Day 5: Low Body & Low Back
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Standing Hip Raises Toes-in
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Skydivers
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Bent-Over Leg Kickbacks with Rubber Band
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Weighted Pelvic Lifts
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2 Dumbbell Squats Feet Shoulder Width
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2 Dumbbell Alt Forward Lunges In-Place
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2 Dumbbell Romanian Deadlifts (Feet Shoulder Width)
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2 Dumbbell Alt Reverse Lunges In-Place
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Bodyweight Step-Up Jump-Ups Forwards on Box or Bench
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Bodyweight Step-Up Jump-Ups Sides on Box or Bench
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Standing Calf Raise Machine or with Dumbbells (Feet Straight/Heels-in/Heels-out)
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Barbell Sumo Squats
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Weighted Back Extensions
*Cardio - Medium intensity walk for 50 minutes then Stretch Low Body & Low Back
Day 6: Completely Off (Rest)
Day 7: Rest & Recover Fully except for Light Cardio
*Cardio - Take a 65 minute Medium Intensity Hills Walk
• 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 | Week 12 | Week 13 | Week 14
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.
