Heavy Weight Mass & Horsepower!
Week 16 is going to be a Heavy Weights week designed to build mass, humongous strength, and explosive power! 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 weights a bit. The goal is to build mass, increase strength, and maximize explosive power in Week 16!
Week 16 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit! First few exercises each workout are semi warm-up exercises.)
Each Workout – 5 Sets of Heavy Weights for 5-10 reps (rest up to 60-90 seconds in between Sets “if needed”)
Day 1: Chest
-
Rubber Band Internal/External Rotators
-
Pushups
-
2 Dumbbell Flat Chest Presses
-
2 Dumbbell Incline Chest Presses
-
Barbell or Smith Machine Flat Chest Presses
-
Barbell or Smith Machine Incline Chest Presses
-
Barbell or Smith Machine Decline Chest Presses
-
Weighted Pushups (Have partner or spotter place weights on your back safely)
*Cardio - Medium intensity walk, elliptical, or bike for 45 minutes then Stretch Chest
Day 2: Back
-
2 Dumbbell Seated Wrist Curls Over/Under (Forearm Strength/Tendonitis Prevention)
-
Low Back Extension Machine or Hyper Extension Machine
-
1 Dumbbell Bent Over Low Rows
-
Barbell Bent Over Rows (over-hand/shoulder width grip)
-
Weighted Neutral Grip Pullups
-
1 Dumbbell Lying Pullovers
-
Weighted Wide/Front Grip Pullups
-
1 Dumbbell Bent Over High Rows
*Cardio - Medium intensity walk, elliptical, or bike for 45 minutes then Stretch Back
Day 3: Abs/Obliques
-
Weighted Crunches
-
1 Dumbbell Standing Side Bends
-
1 Kettlebell Halo’s
-
Weighted Side Crunches
-
Weighted Knee-ups on Vertical Hanging Leg/Knee Machine (Hold Dumbbell Between Feet)
-
Ab Machine Crunches (Front & Sides)
Day 4: Legs
-
Bodyweight Squats
-
2 Dumbbell Squats Feet Shoulder Width
-
Barbell Wide Sumo Squats in Power Rack or using Smith Machine
-
Barbell Wide Stiff Legged Deadlifts
-
Lying or Seated Leg Curl Machine
-
Barbell Romanian Deadlifts Feet Shoulder Width
-
Barbell Squats Feet Shoulder Width in Power Rack or using Smith Machine
-
Calf Raise Machine or Smith Machine Calf Raises (heels straight, heels in, heels out)
-
Hill Sprint (Sprint giving it all you’ve got until you begin to lose speed then walk back to start)
*Cardio - Medium intensity walk, elliptical, or bike for 45 minutes then Stretch Legs
Day 5: Shoulders
-
Standing Bent over Rear Lateral Raises
-
Standing 2 Dumbbell Arnold Presses
-
Standing 2 Dumbbell Alternating High Pulls (make sure one Dumbbell is resting on thigh while other in motion to give each shoulder/trap a relaxed pause)
-
Seated Barbell Military Presses in Rack or using Smith Machine
-
Standing 2 Dumbbell Shrugs (good posture, knees bent slightly, and butt back)
-
Standing Barbell Clean & Presses (PLEASE only do if you know CORRECT form and use Spotter)
*Cardio - Medium intensity walk, elliptical, or bike for 45 minutes then Stretch Shoulders
Day 6: Arms
-
2 Dumbbell Alternating Biceps Curls Standing
-
1 Dumbbell Triceps Kickback
-
2 Dumbbell Alternating Hammer Curls Standing
-
1 Dumbbell Two Hands Standing Over-Head Triceps Extensions
-
Barbell Biceps Curls
-
Weighted Dips
-
2 Dumbbell Standing Zottman Curls
*Cardio - Medium intensity walk, elliptical, or bike for 45 minutes then Stretch Arms
Day 7: Rest & Recover Fully except a Cardio
*Cardio - Take a 55 min Medium Intensity Walk, Elliptical, or Bike Ride
• Rest, Recover, & Eat a lot but Clean (NO JUNK) foods!
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 | Week 14 | Week 15
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.
