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Heavy Hittin' Bodybuilding Plan Week 17 | Total Body Heavy Takeover!

Posted by Team Xtreme on Jan 25, 2015 8:44:00 AM

Total Body Heavy Takeover!

heavy-hittin-bodybuilding_week-17Week 17 is going to be 3 different Total Body Heavy Weights Workouts (Dumbbells, Barbells, & Machines) designed to attack the whole body each workout! Your Goal is 3 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. Goal is to shock the body into building more mass and kicking your own butt for this Week 17!

Week 17 - (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 – 3 Sets of Heavy Weights for 5-10 reps (rest up to 60 - 90 seconds in between Sets “if needed”)

Day 1: Total Body Dumbbells

  • 2 Dumbbell Internal/External Rotators

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

  • 1 Dumbbell Bent Over Row

  • 2 Dumbbell Flat Bench Chest Presses

  • 2 Dumbbell Standing Shrugs

  • 2 Dumbbell Incline Bench Chest Presses

  • 2 Dumbbell Alternating Biceps Curls

  • 2 Dumbbell Walking Lunges Forwards

  • 1 Dumbbell two hands Overhead Triceps Extensions

  • 2 Dumbbell Squat/Hammer Curls Combo

  • 2 Dumbbell Rear Lateral Raises

  • 2 Dumbbell Alternating Side Lateral Raises

  • 1 Dumbbell two hands Wide Stiff Legged Deadlifts

  • 1 Dumbbell Triceps Kickbacks

  • 2 Dumbbell Alternating Front Shoulder Raises

  • Hold 1 Dumbbell Weighted Back Extensions/Hyper-Extensions

  • 1 Dumbbell two Hands Lying Pullover/Knee-ups Combo

* Cardio - Medium intensity walk, elliptical, or bike for 50 minutes then Stretch Total Body

Day 2: Rest

Day 3: Total Body Barbells or Smith Machine

(Please Use Spotter or Partner for Safety)

  • Barbell Roll Outs (Put 25lb on each side of bar on floor and roll out/in for Abs)

  • Barbell Flat Bench Chest Presses

  • Barbell Bent Over Rows

  • Barbell Incline Bench Chest Presses

  • Barbell Deadlift/Shrug Combo

  • Barbell Romanian Deadlifts

  • Barbell Seated Military Shoulder Presses

  • Barbell Biceps Curls

  • Lying Barbell Triceps Skullcrushers

  • Barbell Decline Bench Chest Presses

  • Barbell Standard Squats

  • Barbell Sumo Deadlifts

  • Barbell Reverse Biceps Curls

  • Barbell Wide Stiff Legged Deadlifts

  • Barbell Calf Raises (Heels-in/straight/out)

* Cardio - Medium intensity walk, elliptical, or bike for 50 minutes then Stretch Total Body

Day 4: Rest

Day 5: Rest & Cardio

*Cardio - Medium intensity walk, elliptical, hike, or bike for 70 minutes then Stretch Total Body

Day 6: Total Body Machines

  • Rubber Band Internal/External Rotators for Rotator Cuffs

  • Machine Incline Chest Presses

  • Machine Low Rows

  • Machine Flat Chest Presses

  • Machine Wide Lat Pulldowns to front

  • Machine Shrugs

  • Seated Leg Extension Machine (feet straight up & down)

  • Seated or Lying Leg Curl Machine

  • Machine Reverse Grip/Close Lat Pulldowns to front

  • Leg Press Machine Feet Wide

  • Biceps Curls Machine Palms-Up

  • Triceps Extensions Machine

  • Hack Squat Machine (feet shoulder width)

  • Calf Raise or Press Machine (Heels-in/straight/out)

*Cardio - Medium intensity walk, elliptical, or bike for 50 minutes then Stretch Total Body

Day 7: Rest & Recover Fully except a Cardio

*Cardio - Take a 65 min Medium Intensity Walk, Hike, Elliptical, or Bike Ride

• Rest, Recover, & Eat a lot of Clean (NO JUNK) foods!


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  | Week 16  


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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