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Heavy Hittin' Bodybuilding Plan Week 5 | Heavy Overhaul!

Posted by Team Xtreme on Nov 2, 2014 10:00:00 AM

Heavy Overhaul | Week 5 - This week is going to be a total overhaul with a goal to get off the daily body part split plan. It will be a new Hard and Intense Total Body Heavy Hittin' Mass Plan to shake things up!heavy-hittin-bodybuilding_week-5

(Before each Total Body Workout = 10 min Warm-up Walk, Bike, or Elliptical then Stretch Total Body!)

Total Body Workouts – 5 Circuits of 5-10 reps (if needed rest about 30-60 seconds in between exercises)

Day 1: (Total Body 5 Circuits/5-10 reps)

  • Standard Wide Pushups

  • Hip Raises Toes-in

  • Rubber Band in/out Internal/External Rotator Cuff Strengtheners

  • 2 Dumbbell Reverse Wrist Curls & Palms-Up Wrist Curls

  • Weighted Pushups (use spotter to add weights to your back)

  • Weighted Wide Grip Front Pullups

  • 1 Dumbbell 1 Arm at a time Clean & Press

  • 1 Dumbbell 2 hands lying Pullovers on bench or box

  • Barbell or Smith Machine Incline Chest Press

  • 2 Dumbbell Alternating Palms-Up Biceps Curls

  • 1 Dumbbell 1 Arm at a time Bent Over Row

  • Barbell Wide Stiff Legged Deadlifts (Feet Wide/Knees Slightly Bent/Back Straight)

  • Barbell or Smith Machine Squats (Feet shoulder width)

Day 2: (Rest Totally)

No Cardio, No Lifting, No Activity Nuthin' please!

Day 3: (Cardio)

Cardio Goal = 5 min warm-up walk/stretch, then 45 min Power Walk flat NO Inclines, with a 5 min cool-down chillin walk/stretch.

Day 4: (Total Body 5 Circuits/5-10 Reps)

  • Up/Down Planks

  • Back Extension Machine Weighted (Hyperextension Machine or Plate Loaded Machine)

  • 2 Dumbbell Romanian Deadlifts (Dumbbells outside of Knees, Feet Shoulder Width)

  • 2 Dumbbell Arnold Presses

  • Barbell or Smith Machine Flat Chest Presses

  • Weighted Reverse Grip Pullups

  • 2 Dumbbell 2 Arms Lying Pullovers

  • Barbell Sumo Squats (Feet Wide, Hands 6-8 inches apart on bar, & Good Posture)

  • Barbell or Smith Machine Seated Military Shoulder Presses (arms make right angle)

  • Barbell Deadlifts (Feet Standard Shoulder Width)

  • Barbell Biceps Curls (Hands Shoulder Width)

  • Weighted Dips

  • Barbell Bent Over Rows (Palms-Down Grip, Hands 3 inches outside Shoulder Width)

  • Sprint all-out until you cannot stay at Max Speed and begin losing acceleration

Day 5: (Rest Totally)

Again - No Cardio, No Lifting, No Activity Nuthin please!

Day 6: (Cardio)

Cardio Goal = 10 min warm-up walk/stretch, then 60 min Power Walk Hills or Incline, with a 10 min cool-down relaxing walk/stretch

Day 7: (Full Rest & Recovery)

Begin to Focus on New Training Plan for Monday!

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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