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Heavy Hittin' Bodybuilding Plan Week 14 | Heavy Weights – Muscle Breakdown!

Posted by Team Xtreme on Jan 4, 2015 9:24:00 AM

Heavy Weights – Muscle Breakdown!

heavy-hittin-bodybuilding_week-14Week 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

  • Standard Pushups

  • 2 Dumbbell Flat Chest Presses (Use Partner/Spotter)

  • Barbell Flat Chest Presses (Use Partner/Spotter)

  • 2 Dumbbell Incline Chest Presses (Use Partner/Spotter)

  • Barbell Incline Chest Presses (Use Partner/Spotter)

  • Weighted Pushups (Use Partner/Spotter)

*Cardio - Low intensity walk for 45 minutes then stretch chest

Day 2: Back

  • Bent Over 2 Handed Rubber Band Rows

  • Bent Over 1 Dumbbell Rows

  • Weighted Neutral Grip Pullups

  • Machine Wide Grip/Front Lat Pulldowns

  • 1 Dumbbell (Two Hands) Lying Dumbbell Pullovers

  • Barbell Bent Over Rows (Over-Hand Grip/Shoulder Width)

  • Machine Reverse Grip/Close Lat Pulldowns

*Cardio - Low intensity walk for 45 minutes then stretch back

Day 3: Abs/Obliques

  • Weighted Crunches

  • 1 Kettlebell or Dumbbell Side Bends

  • 1 Kettlebell or Dumbbell Halo’s

  • Medicine Ball Standing Front Slams

  • Medicine Ball Standing Side Slams

  • Medicine Ball Decline Bench Sit-ups Forwards

  • Medicine Ball Decline Bench Twists

  • Weighted Hanging Knee Raises Side to Side

Day 4: Low Body & Low Back

  • BW Squats

  • Weighted Back Extensions

  • Barbell Squats (Use Partner/Spotter)

  • Hack Squat Machine or Barbell Front Squats

  • 1 Dumbbell (two hands) Wide Stiff Legged Deadlifts

  • Leg Press Machine (Feet Wide)

  • Inner Thigh Machine

  • Outer Thigh Machine

  • Lying Leg Curl Machine

  • Calf Raise Machine Heels-in

*Cardio - Low intensity walk for 45 minutes then stretch low body & low back

Day 5: Shoulders

  • Rubber Band Internal/External Rotators

  • 2 Dumbbell Seated Arnold Presses

  • Standing Barbell High Pulls (Hands Shoulder Width)

  • 2 Dumbbell Standing Shrugs

  • 2 Dumbbell Rear Lateral Raises

  • Seated Machine Shoulder Presses Wide Grip (If Shoulders not comfortable use a front grip)

  • 2 Dumbbell Front Raises (elbows bent)

*Cardio - Low intensity walk for 45 minutes then stretch shoulders

Day 6: Arms

  • 2 Dumbbell Seated Wrist Curls Over/Under (Forearm Strength/Tendonitis Prevention)

  • 2 Dumbbell Palms-Up Curls Seated

  • 1 Dumbbell Overhead Triceps Extensions Seated

  • 2 Dumbbell Hammer Curls Seated

  • Weighted Dips

  • Barbell Biceps Curls Standing

  • 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!



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


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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Topics: muscle building, team xtreme, workouts

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