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Heavy Hittin' Bodybuilding Plan Week 3

Posted by VPX Sports on Oct 19, 2014 9:27:00 AM

Ok, it’s week 3 of this series and time to go back to Heavy Weights. The goal is 5 sets of 5-10 reps with heavy weights where you should be getting a tuff 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 possible then lighten the weight a bit.Heavy Hittin' Bodybuilding Week 3

Week 3 - (Warm-up before each workout w/15 min walk then stretch the muscles you plan to hit!)

Each Workout – 5 sets of 5-10 reps (rest about 45-60 seconds in between sets if needed)

Day 1: Chest

  • Weighted Pushups (Have partner add weights onto your back)

  • 2 Dumbbell Flat Chest Presses

  • Barbell Flat Chest Presses

  • 1 Dumbbell two hands Pullovers

  • Barbell Incline Chest Presses

  • Machine Flat Chest Presses (Wide Grip)

Cardio Goal – 50 Minute Power Walk, Bike, Elliptical, or Run

Day 2: Back

  • 1 DB Bent Over Rows

  • Barbell Bent Over Rows

  • Staggered Hands Pullups (Right/Left) (Weighted)

  • Neutral Grip Pullups Weighted

  • 2 DB Bent Over Rows (elbows-in/knees bent/low back straight)

Day 3: Core

  • Weighted Double Crunches

  • Lying Flutter Kicks

  • Hanging Knee Raises (Weighted)

  • Lying Scissor Kicks

  • Ab Crunch Machine

  • 1 Dumbbell or Kettlebell Standing Side Bends (Right/Left)

Cardio Goal – 50 Minute Power Walk, Bike, Elliptical, or Run

Day 4: Shoulders

  • Rubber Band In/Outs (Internal/External) Rotator Strengthening

  • 2 DB Rear Lateral Raises

  • 2 DB Seated Shoulder Presses

  • 2 DB Standing Shrugs (Shrug up/back NOT straight up)

  • 2 DB Alt High Pulls (keep knees bent back straight)

  • Seated Machine Shoulder Presses (Front Grip)

Day 5: Arms

  • 2 DB Seated Reverse & Palms-up Wrist Curls

  • 2 Dumbbell Alternating Biceps Curls Standing

  • 1 Dumbbell (two hands) Overhead Triceps Extensions Seated

  • 2 Dumbbell Alternating Hammer Curls Standing

  • Standing Straight Bar (wide grip) Triceps Cable Pressdowns

  • Barbell Reverse Biceps Curls Standing

  • Two Handed Standing Rope Triceps Pressdowns

Day 6: LegsDave Gluhareff Lunge

  • 2 DB Squats feet shoulder width

  • 2 DB Walking Reverse Lunges

  • 1 DB two hands Wide Feet Stance Stiff Legged Deadlifts

  • 2 DB Forward Walking Lunges

  • 2 DB Romanian Deadlifts (Dbells outside of knees/feet shoulder width)

  • 2 DB Standing Calf Raises (Heels in & out)

  • Lying Hamstring Curl Machine

Cardio Goal – 50 Minute Power Walk, Bike, Elliptical, or Run

Day 7: Rest/Recover!

 

FURTHER READING

You might be interested in Dave's Heavy Hittin' Mass Gaining Nutrition Plan: Daily Blueprint


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

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