Heavy Weights – Muscle Breakdown!
Week 14 is going to be a heavy weights week geared for muscle breakdown! Your goal is 5 sets of 5-10 reps each exercise! You should be getting a tough 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 at all possible then lighten the weight a bit. The goal this week is to breakdown/focus on different body parts each day!
Week 14 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit! First exercise each workout is a semi warm-up exercise.)
Each Workout – 5 Sets of Heavy Weights for 5-10 reps (rest up to 60 seconds in between Sets “if needed”)
Day 1: Chest
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Standard Pushups
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2 Dumbbell Flat Chest Presses (Use Partner/Spotter)
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Barbell Flat Chest Presses (Use Partner/Spotter)
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2 Dumbbell Incline Chest Presses (Use Partner/Spotter)
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Barbell Incline Chest Presses (Use Partner/Spotter)
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Weighted Pushups (Use Partner/Spotter)
*Cardio - Low intensity walk for 45 minutes then stretch chest
Day 2: Back
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Bent Over 2 Handed Rubber Band Rows
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Bent Over 1 Dumbbell Rows
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Weighted Neutral Grip Pullups
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Machine Wide Grip/Front Lat Pulldowns
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1 Dumbbell (Two Hands) Lying Dumbbell Pullovers
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Barbell Bent Over Rows (Over-Hand Grip/Shoulder Width)
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Machine Reverse Grip/Close Lat Pulldowns
*Cardio - Low intensity walk for 45 minutes then stretch back
Day 3: Abs/Obliques
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Weighted Crunches
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1 Kettlebell or Dumbbell Side Bends
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1 Kettlebell or Dumbbell Halo’s
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Medicine Ball Standing Front Slams
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Medicine Ball Standing Side Slams
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Medicine Ball Decline Bench Sit-ups Forwards
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Medicine Ball Decline Bench Twists
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Weighted Hanging Knee Raises Side to Side
Day 4: Low Body & Low Back
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BW Squats
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Weighted Back Extensions
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Barbell Squats (Use Partner/Spotter)
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Hack Squat Machine or Barbell Front Squats
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1 Dumbbell (two hands) Wide Stiff Legged Deadlifts
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Leg Press Machine (Feet Wide)
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Inner Thigh Machine
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Outer Thigh Machine
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Lying Leg Curl Machine
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Calf Raise Machine Heels-in
*Cardio - Low intensity walk for 45 minutes then stretch low body & low back
Day 5: Shoulders
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Rubber Band Internal/External Rotators
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2 Dumbbell Seated Arnold Presses
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Standing Barbell High Pulls (Hands Shoulder Width)
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2 Dumbbell Standing Shrugs
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2 Dumbbell Rear Lateral Raises
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Seated Machine Shoulder Presses Wide Grip (If Shoulders not comfortable use a front grip)
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2 Dumbbell Front Raises (elbows bent)
*Cardio - Low intensity walk for 45 minutes then stretch shoulders
Day 6: Arms
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2 Dumbbell Seated Wrist Curls Over/Under (Forearm Strength/Tendonitis Prevention)
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2 Dumbbell Palms-Up Curls Seated
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1 Dumbbell Overhead Triceps Extensions Seated
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2 Dumbbell Hammer Curls Seated
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Weighted Dips
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Barbell Biceps Curls Standing
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1 Dumbbell 1 Arm Triceps Kickbacks
Day 7: Rest & Recover Fully except some light cardio
*Cardio - Take a 45 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 | Week 13
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.
