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Heavy Hittin' Bodybuilding Plan Week 6

Posted by Team Xtreme on Nov 9, 2014 10:07:00 AM

Week 6 is going to be a Heavy Weights Blitz with a goal of 5 Sets each with 5-10 reps (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. These Muscle Blitzing Workouts will attack and jump all over your muscles demolishing them this week, so pay attention too and follow my advice for the Rest & Recovery Days! Very Important!heavy-hittin-bodybuilding_week-6

Week 6 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit!)
Each Workout – 5 Sets of 5-10 reps (rest about 30-60 seconds in between exercises “if needed”)

Day 1: Upper Body & Abs

  • Rubber Band Internal/External Rotator Cuff Strengtheners

  • Weighted Pushups

  • 1 Dumbbell Pullover/Knee-ups combo

  • 2 Dumbbell Flat Chest Presses

  • 1 Dumbbell Bent Over Rows

  • 2 Dumbbell Incline Chest Presses

  • Up/Down Planks

  • 2 Dumbbell Shrugs

  • Barbell Roll-outs/Roll-ins

  • Straight Bar Triceps Pressdowns (Hands Shoulder Width)

  • Weighted Crunches

  • 2 Dumbbell Alt High Pulls

  • 1 Dumbbell one hand Side Bends

  • 2 Dumbbell Alternating Biceps Curls

  • Weighted Wide Grip front Pullups (Holding Knees up front)

*Cardio - Low intensity walk for 40 minutes then stretch upper body.

 

Day 2: Low Body & Low Back

  • Rubber Band Hip Raises (Toes-in)

  • Rubber Band Bun Raises

  • Rubber Band Deadlifts (Feet Shoulder Width/Hands outside of Knees)

  • 2 Dumbbell Stepups

  • Barbell Squats (Feet Shoulder Width)

  • 2 Dumbbell Walking Forward Long Step Lunges

  • Barbell Wide Stiff Legged Deadlifts (Feet Wide/Knees Slightly Bent/Hands 8 inches apart on bar)

  • 2 Dumbbell Jump Squats in-place (Keep Back Straight/Good Posture)

  • Lying Leg Curl Machine (Hamstrings)

  • 2 Dumbbell Romanian Deadlifts (Feet Shoulder Width/Hands outside knees)

  • Weighted Back Extensions (Hyperextensions or Weight Stack Machine)

  • Sprints

*Stretch Low Body/Low Back

Day 3: Rest & Recovery

Day 4: Upper Body & Abs

  • 2 Dumbbell Seated Wrist Curls palms-up/palms-down (Tendonitis Prevention)

  • Staggered Pullups (Right/Left sides)

  • Barbell Flat Chest Presses

  • Weighted Reverse Grip Close Pullups (Hands 4-8 inches apart)

  • Barbell Incline Chest Presses

  • Weighted Neutral Grip Pullups

  • Barbell Shrugs standing

  • Seated Barbell Military Shoulder Presses

  • 2 Dumbbell Flat Chest Flyes

  • 2 Dumbbell Rear Lateral Raises

  • 2 Dumbbell Pullover/Knee-up combo

  • Weighted Hanging Knee Raises (Low Abs)

  • 2 Dumbbell Standing Hammer Curls

  • 1 Dumbbell two hands Overhead Triceps Extensions

  • 2 Dumbbell Incline Chest Flyes

*Cardio Goal - Low intensity walk for 50 minutes then stretch upper body.

Day 5: Low Body & Low Back

  • Weighted Back Extensions

  • 1 Dumbbell two hands Wide Stiff Legged Deadlifts (Knees slightly bent)

  • Barbell Wide Stance Sumo Squats (toes pointed out)

  • Barbell Deadlifts (Traditional)

  • Alternating Leg Extension Machine (toes pointed-in)

  • Alternating Lying Hamstring Leg Curl Machine (toes pointed straight back)

  • Inner Thigh Machine (Sitting up Straight)

  • Outer Thigh Machine (Sitting up Straight)

  • 2 Dumbbell Walking Reverse Long Step Lunges

  • Standing Calf Raises (Machine or Holding Dbells) Heels straight/in/out

  • Barbell Stiff Legged Deadlifts (Feet Tight Together to work more Hams/Buns)

  • Hill Sprints

*Stretch Low Body/Low Back

Day 6: Rest & Recovery

Day 7: Cardio

  • 60 minutes of Low Intensity Cardio (walking, outdoor biking, elliptical, hiking, gentle jogging, stationary bike, etc) then finish with a total body stretch.


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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