Light Weights – Lighten the Load!
Week 13 is going to be Light Weights to shock the system! Your goal is 3 circuits of 15-20 reps each exercise! You should be getting a tough burn at 15 reps and barely be able to make it to 20 reps. If 20 reps is easy then add heavier weights. If 15 reps are not at all possible then lighten the weight a bit. The plan this week is to shock the upper body then lower body followed by a day of rest finishing with upper & lower again!
Week 13 - (Warm-up before each workout w/10 min walk, do 1 set of Bodyweight Squats & Bodyweight Pushups until burn then stretch the muscles you plan to hit!)
Each Workout – 3 Circuits of Light Weights for 15-20 reps (rest up to 30 seconds in between exercises “if needed”)
Day 1: Upper Body
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Staggered Pushups
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Staggered Pullups
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2 DB Pushup/Rows
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2 DB Arnold Presses
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2 DB Front Raises
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2 DB High Pulls
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2 DB Rear Lateral Raises
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Neutral Grip Pullups
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2 DB Flat Chest Flyes
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2 DB Incline Chest Flyes
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Cable Crossover Machine
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1 DB two hands Overhead Triceps Extensions
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Dips
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Zottman Curls
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Side Planks
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Lying Scissor Kicks
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1 DB two hands Lying Pullovers
*Cardio - Low intensity walk for 60 minutes then stretch Upper Body
Day 2: Lower Body
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BW Side Walking Lunges
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1 Kettlebell or 1 DB Wide Stiff Legged Deadlifts
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Seated Leg Extensions
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Seated Leg Curls
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Seated Calf Machine
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2 DB Jump Squats
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2 DB Side Step Ups
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Bodyweight Front Stepup/Jumpups
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Bodyweight Side Stepup/Jumpups
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Low Back Extension Machine
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Standing Hip Raises Toes-in
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Standing Bun Raises
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Bent Over Bun Raises
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Bent Over Leg Kickbacks
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Bent Over Leg Hooks
*Cardio - Low intensity walk for 60 minutes then Stretch Lower Body
Day 3: Off/Rest Day
Day 4: Upper Body
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2 DB Flat Chest Presses
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2 DB two hands Lying Pullovers
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2 DB Clean & Presses
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2 DB Hammer Curl/Shoulder Presses
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2 DB Shrugs
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Bodyweight Wide Handed Pushups
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2 DB Incline Biceps Curls (Palms-up)
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Wide High Pullups (Front Grip)
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2 DB Bent Over Rows
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Reverse Grip Close Pullups
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2 DB Triceps Kickbacks
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2 DB Side Lateral Raises
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1 DB two hands Lying Pullover/Kneeups
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Up/Down Planks
*Cardio - Low intensity walk for 60 minutes then Stretch Upper Body
Day 5: Lower Body
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2 DB Squats
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2 DB Walking Forward Lunges
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Bodyweight Jump Squats
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2 DB Walking Reverse Lunges
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Bodyweight Jumping Split Squats
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2 DB Stepups
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1 KB Half Swings
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Weighted Pelvic Lifts
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Lying Leg Curl Machine
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Butt Blaster Machine
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Bodyweight Jumping Jack Knifes
*Cardio - Low intensity walk for 60 minutes then Stretch Low Body
Day 6: Off/Rest Day
Day 7: Rest & Recover Fully except a Light Cardio
*Cardio - Take a 60 min Low Intensity Walk
Rest, Recover, & Eat Clean!
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
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.
