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.
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
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Weighted Pushups (Have partner add weights onto your back)
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2 Dumbbell Flat Chest Presses
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Barbell Flat Chest Presses
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1 Dumbbell two hands Pullovers
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Barbell Incline Chest Presses
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Machine Flat Chest Presses (Wide Grip)
Cardio Goal – 50 Minute Power Walk, Bike, Elliptical, or Run
Day 2: Back
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1 DB Bent Over Rows
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Barbell Bent Over Rows
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Staggered Hands Pullups (Right/Left) (Weighted)
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Neutral Grip Pullups Weighted
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2 DB Bent Over Rows (elbows-in/knees bent/low back straight)
Day 3: Core
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Weighted Double Crunches
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Lying Flutter Kicks
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Hanging Knee Raises (Weighted)
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Lying Scissor Kicks
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Ab Crunch Machine
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1 Dumbbell or Kettlebell Standing Side Bends (Right/Left)
Cardio Goal – 50 Minute Power Walk, Bike, Elliptical, or Run
Day 4: Shoulders
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Rubber Band In/Outs (Internal/External) Rotator Strengthening
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2 DB Rear Lateral Raises
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2 DB Seated Shoulder Presses
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2 DB Standing Shrugs (Shrug up/back NOT straight up)
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2 DB Alt High Pulls (keep knees bent back straight)
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Seated Machine Shoulder Presses (Front Grip)
Day 5: Arms
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2 DB Seated Reverse & Palms-up Wrist Curls
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2 Dumbbell Alternating Biceps Curls Standing
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1 Dumbbell (two hands) Overhead Triceps Extensions Seated
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2 Dumbbell Alternating Hammer Curls Standing
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Standing Straight Bar (wide grip) Triceps Cable Pressdowns
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Barbell Reverse Biceps Curls Standing
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Two Handed Standing Rope Triceps Pressdowns
Day 6: Legs
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2 DB Squats feet shoulder width
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2 DB Walking Reverse Lunges
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1 DB two hands Wide Feet Stance Stiff Legged Deadlifts
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2 DB Forward Walking Lunges
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2 DB Romanian Deadlifts (Dbells outside of knees/feet shoulder width)
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2 DB Standing Calf Raises (Heels in & out)
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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
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.
