Total Body Heavy Takeover!
Week 17 is going to be 3 different Total Body Heavy Weights Workouts (Dumbbells, Barbells, & Machines) designed to attack the whole body each workout! Your Goal is 3 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 weights a bit. Goal is to shock the body into building more mass and kicking your own butt for this Week 17!
Week 17 - (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 – 3 Sets of Heavy Weights for 5-10 reps (rest up to 60 - 90 seconds in between Sets “if needed”)
Day 1: Total Body Dumbbells
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2 Dumbbell Internal/External Rotators
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2 Dumbbell Seated Wrist Curls Over/Under (Forearm Strength/Tendonitis Prevention)
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1 Dumbbell Bent Over Row
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2 Dumbbell Flat Bench Chest Presses
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2 Dumbbell Standing Shrugs
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2 Dumbbell Incline Bench Chest Presses
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2 Dumbbell Alternating Biceps Curls
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2 Dumbbell Walking Lunges Forwards
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1 Dumbbell two hands Overhead Triceps Extensions
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2 Dumbbell Squat/Hammer Curls Combo
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2 Dumbbell Rear Lateral Raises
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2 Dumbbell Alternating Side Lateral Raises
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1 Dumbbell two hands Wide Stiff Legged Deadlifts
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1 Dumbbell Triceps Kickbacks
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2 Dumbbell Alternating Front Shoulder Raises
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Hold 1 Dumbbell Weighted Back Extensions/Hyper-Extensions
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1 Dumbbell two Hands Lying Pullover/Knee-ups Combo
* Cardio - Medium intensity walk, elliptical, or bike for 50 minutes then Stretch Total Body
Day 2: Rest
Day 3: Total Body Barbells or Smith Machine
(Please Use Spotter or Partner for Safety)
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Barbell Roll Outs (Put 25lb on each side of bar on floor and roll out/in for Abs)
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Barbell Flat Bench Chest Presses
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Barbell Bent Over Rows
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Barbell Incline Bench Chest Presses
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Barbell Deadlift/Shrug Combo
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Barbell Romanian Deadlifts
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Barbell Seated Military Shoulder Presses
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Barbell Biceps Curls
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Lying Barbell Triceps Skullcrushers
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Barbell Decline Bench Chest Presses
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Barbell Standard Squats
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Barbell Sumo Deadlifts
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Barbell Reverse Biceps Curls
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Barbell Wide Stiff Legged Deadlifts
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Barbell Calf Raises (Heels-in/straight/out)
* Cardio - Medium intensity walk, elliptical, or bike for 50 minutes then Stretch Total Body
Day 4: Rest
Day 5: Rest & Cardio
*Cardio - Medium intensity walk, elliptical, hike, or bike for 70 minutes then Stretch Total Body
Day 6: Total Body Machines
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Rubber Band Internal/External Rotators for Rotator Cuffs
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Machine Incline Chest Presses
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Machine Low Rows
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Machine Flat Chest Presses
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Machine Wide Lat Pulldowns to front
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Machine Shrugs
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Seated Leg Extension Machine (feet straight up & down)
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Seated or Lying Leg Curl Machine
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Machine Reverse Grip/Close Lat Pulldowns to front
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Leg Press Machine Feet Wide
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Biceps Curls Machine Palms-Up
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Triceps Extensions Machine
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Hack Squat Machine (feet shoulder width)
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Calf Raise or Press Machine (Heels-in/straight/out)
*Cardio - Medium intensity walk, elliptical, or bike for 50 minutes then Stretch Total Body
Day 7: Rest & Recover Fully except a Cardio
*Cardio - Take a 65 min Medium Intensity Walk, Hike, Elliptical, or Bike Ride
• Rest, Recover, & Eat a lot of Clean (NO JUNK) foods!
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 | Week 15 | Week 16
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.
