Heavy Hittin' Bodybuilding Plan Week 5

Heavy Overhaul | Week 5 - This week is going to be a total overhaul with a goal to get off the daily body part split plan. It will be a new Hard and Intense Total Body Heavy Hittin' Mass Plan to shake things up! heavy-hittin-bodybuilding_week-5

(Before each Total Body Workout = 10 min Warm-up Walk, Bike, or Elliptical then Stretch Total Body!)

Total Body Workouts – 5 Circuits of 5-10 reps (if needed rest about 30-60 seconds in between exercises)

Day 1: (Total Body 5 Circuits/5-10 reps)

Standard Wide Pushups
Hip Raises Toes-in
Rubber Band in/out Internal/External Rotator Cuff Strengtheners
2 Dumbbell Reverse Wrist Curls & Palms-Up Wrist Curls
Weighted Pushups (use spotter to add weights to your back)
Weighted Wide Grip Front Pullups
1 Dumbbell 1 Arm at a time Clean & Press
1 Dumbbell 2 hands lying Pullovers on bench or box
Barbell or Smith Machine Incline Chest Press
2 Dumbbell Alternating Palms-Up Biceps Curls
1 Dumbbell 1 Arm at a time Bent Over Row
Barbell Wide Stiff Legged Deadlifts (Feet Wide/Knees Slightly Bent/Back Straight)
Barbell or Smith Machine Squats (Feet shoulder width)

Day 2: (Rest Totally)

No Cardio, No Lifting, No Activity Nuthin' please!

Day 3: (Cardio)

Cardio Goal = 5 min warm-up walk/stretch, then 45 min Power Walk flat NO Inclines, with a 5 min cool-down chillin walk/stretch.

Day 4: (Total Body 5 Circuits/5-10 Reps)

Up/Down Planks
Back Extension Machine Weighted (Hyperextension Machine or Plate Loaded Machine)
2 Dumbbell Romanian Deadlifts (Dumbbells outside of Knees, Feet Shoulder Width)
2 Dumbbell Arnold Presses
Barbell or Smith Machine Flat Chest Presses
Weighted Reverse Grip Pullups
2 Dumbbell 2 Arms Lying Pullovers
Barbell Sumo Squats (Feet Wide, Hands 6-8 inches apart on bar, & Good Posture)
Barbell or Smith Machine Seated Military Shoulder Presses (arms make right angle)
Barbell Deadlifts (Feet Standard Shoulder Width)
Barbell Biceps Curls (Hands Shoulder Width)
Weighted Dips
Barbell Bent Over Rows (Palms-Down Grip, Hands 3 inches outside Shoulder Width)
Sprint all-out until you cannot stay at Max Speed and begin losing acceleration

Day 5: (Rest Totally)

Again - No Cardio, No Lifting, No Activity Nuthin please!

Day 6: (Cardio)

Cardio Goal = 10 min warm-up walk/stretch, then 60 min Power Walk Hills or Incline, with a 10 min cool-down relaxing walk/stretch

Day 7: (Full Rest & Recovery)

Begin to Focus on New Training Plan for Monday!

dave gluhareff headshot border 01 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.