Week 6 is going to be a Heavy Weights Blitz with a goal of 5 Sets each with 5-10 reps (Heavy Weights) where you should be getting a tuff 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 possible then lighten the weight a bit. These Muscle Blitzing Workouts will attack and jump all over your muscles demolishing them this week, so pay attention too and follow my advice for the Rest & Recovery Days! Very Important!
Week 6 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit!)
Each Workout – 5 Sets of 5-10 reps (rest about 30-60 seconds in between exercises “if needed”)
Day 1: Upper Body & Abs
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Rubber Band Internal/External Rotator Cuff Strengtheners
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Weighted Pushups
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1 Dumbbell Pullover/Knee-ups combo
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2 Dumbbell Flat Chest Presses
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1 Dumbbell Bent Over Rows
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2 Dumbbell Incline Chest Presses
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Up/Down Planks
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2 Dumbbell Shrugs
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Barbell Roll-outs/Roll-ins
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Straight Bar Triceps Pressdowns (Hands Shoulder Width)
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Weighted Crunches
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2 Dumbbell Alt High Pulls
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1 Dumbbell one hand Side Bends
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2 Dumbbell Alternating Biceps Curls
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Weighted Wide Grip front Pullups (Holding Knees up front)
Day 2: Low Body & Low Back
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Rubber Band Hip Raises (Toes-in)
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Rubber Band Bun Raises
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Rubber Band Deadlifts (Feet Shoulder Width/Hands outside of Knees)
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2 Dumbbell Stepups
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Barbell Squats (Feet Shoulder Width)
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2 Dumbbell Walking Forward Long Step Lunges
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Barbell Wide Stiff Legged Deadlifts (Feet Wide/Knees Slightly Bent/Hands 8 inches apart on bar)
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2 Dumbbell Jump Squats in-place (Keep Back Straight/Good Posture)
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Lying Leg Curl Machine (Hamstrings)
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2 Dumbbell Romanian Deadlifts (Feet Shoulder Width/Hands outside knees)
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Weighted Back Extensions (Hyperextensions or Weight Stack Machine)
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Sprints
*Stretch Low Body/Low Back
Day 3: Rest & Recovery
Day 4: Upper Body & Abs
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2 Dumbbell Seated Wrist Curls palms-up/palms-down (Tendonitis Prevention)
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Staggered Pullups (Right/Left sides)
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Barbell Flat Chest Presses
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Weighted Reverse Grip Close Pullups (Hands 4-8 inches apart)
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Barbell Incline Chest Presses
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Weighted Neutral Grip Pullups
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Barbell Shrugs standing
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Seated Barbell Military Shoulder Presses
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2 Dumbbell Flat Chest Flyes
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2 Dumbbell Rear Lateral Raises
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2 Dumbbell Pullover/Knee-up combo
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Weighted Hanging Knee Raises (Low Abs)
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2 Dumbbell Standing Hammer Curls
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1 Dumbbell two hands Overhead Triceps Extensions
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2 Dumbbell Incline Chest Flyes
*Cardio Goal - Low intensity walk for 50 minutes then stretch upper body.
Day 5: Low Body & Low Back
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Weighted Back Extensions
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1 Dumbbell two hands Wide Stiff Legged Deadlifts (Knees slightly bent)
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Barbell Wide Stance Sumo Squats (toes pointed out)
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Barbell Deadlifts (Traditional)
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Alternating Leg Extension Machine (toes pointed-in)
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Alternating Lying Hamstring Leg Curl Machine (toes pointed straight back)
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Inner Thigh Machine (Sitting up Straight)
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Outer Thigh Machine (Sitting up Straight)
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2 Dumbbell Walking Reverse Long Step Lunges
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Standing Calf Raises (Machine or Holding Dbells) Heels straight/in/out
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Barbell Stiff Legged Deadlifts (Feet Tight Together to work more Hams/Buns)
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Hill Sprints
*Stretch Low Body/Low Back
Day 6: Rest & Recovery
Day 7: Cardio
- 60 minutes of Low Intensity Cardio (walking, outdoor biking, elliptical, hiking, gentle jogging, stationary bike, etc) then finish with a total body stretch.
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.
