Welcome to the VPX Sports Supplement Blog

Heavy Hittin' Bodybuilding Plan Week 7 | Medium Weights Smash!

Posted by Team Xtreme on Nov 16, 2014 9:23:00 AM

heavy-hittin-bodybuilding_week-7This week, for Week 7, it’s going to be a Medium Weights Smash. The goal is 4 Sets of 10-15 reps (Medium Weights) where you should be getting a tough burn at 10 reps and barely be able to make it to 15 reps. If 15 reps is easy then add heavier weights. If 10 reps are not possible then lighten the weight a bit. These Muscle Smashing Body Part Split workouts (Week 7) will smash the whole body so, again, be respectful of your Rest & Recovery day!

Week 7 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit!)
Each Workout – 4 Sets of 10-15 reps (rest about 20-30 seconds in between exercises “if needed”)

Day 1: Chest 

  • Pushups

  • 2 Dumbbell Flat Chest Presses

  • 2 Dumbbell Incline Chest Presses

  • 1 Dumbbell (two hands) Lying Pullovers

  • Barbell Flat Chest Presses

  • Barbell Incline Chest Presses

  • 2 Dumbbell Flat Chest Flyes

  • 2 Dumbbell Incline Chest Flyes

*Cardio - Medium intensity walk for 35 minutes then stretch Chest

Day 2: Back

  • Rubber Band 2 handed Bent Over Rows

  • 1 Dumbbell Bent Over Rows

  • Wide Front Grip High Pullups

  • Barbell Bent Over Rows

  • Reverse Grip Close High Pullups

  • 2 Dumbbell Bent Over High Rows (Row to side of chest)

  • Neutral Grip High Pullups

  • Low Bar Wide Front Grip Pullups (Chest to Bar)

*Cardio - Medium intensity 40 minute walk then Stretch Back

Day 3: Arms (Bi’s & Tri’s)

  • 2 Dumbbell seated Wrist Curls (over/unders)

  • 2 Dumbbell Alternating Biceps Curls (turning palms-up)

  • 2 Dumbbell Alternating Hammer Curls

  • 2 Dumbbell Zottman Curls

  • 1 Dumbbell (two hands) Overhead Triceps Extensions

  • 1 Dumbbell Triceps Kickbacks

  • 1 Dumbbell (one hand) Overhead Triceps Extensions

*No Cardio let legs be fresh for tomorrows Leg Day now Stretch Arms

Day 4: Legs & Low Back

  • 2 Dumbbell Squats Feet Shoulder Width

  • 2 Dumbbell Walking Forward Lunges

  • 2 Dumbbell Walking Reverse Lunges

  • Rubber Band Hip Raises (Toes-in)

  • Rubber Band Hip Raises

  • Rubber Band Inner Thigh Raises

  • Rubber Band Bun Raises

  • 1 Dumbbell (two hands) Wide Stiff Legged Deadlifts

  • Barbell Wide Sumo Squats *Use Spotter*

  • Weighted Low Back Extensions (on Weight stack machine or Hyper-extension machine)

  • Lying Leg Curls (Hamstrings) with Knees out/Heels together (Frog Legs)

  • Barbell Squats (normal stance - feet shoulder width) *Also use Spotter*

*Cardio Goal - Medium intensity walk Hills for 45 minutes then stretch Low body

Day 5: Abs & Obliques

  • Weighted Crunches

  • 1 Dumbbell (one arm) Standing Side Bends

  • 1 Kettlebell (two hands) Halo’s

  • 1 Kettlebell (changing hands) Wraps standing

  • Weighted Side Crunches

  • 2 Dumbbells (two hands) alternating Bicycle Crunches

  • Weighted Lying Russian Leg Twists (weight held in hands over chest)

  • Hanging Knee Raises (front & sides)

  • Alternating Skydivers

*No Cardio since Legs were yesterday now Stretch Core

Day 6: Shoulders

  • Rubber Band Internal/External Rotator (In/Outs) Band Strengthening (Elbows at sides)

  • 2 Dumbbell Rear Lateral Raises

  • 2 Dumbbell Shrugs standing

  • 2 Dumbbell Seated Shoulder Presses (palms facing each other)

  • 2 Dumbbell Side Lateral Raises

  • 2 Dumbbell Front Raises (palms facing each other)

  • 2 Dumbbell Clean/Presses

  • 2 Dumbbell Arnold Presses

*Cardio - Take a 50 min Medium Intensity Walk then stretch Shoulders

Day 7: Rest & Recover

Rest, Rest, Rest, Eat a lot and Eat Clean!



Week 1  |  Week 2  |  Week 3  |  Week 4  |  Week 5  |  Week 6


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.


VPX on Instagram @VPX_Sports

Topics: training tips, muscle building, muscle, workouts, weight lifting

Stay Connected

VPX Sports Facebook VPX Sports RSS Feed VPX Sports Twitter VPX Sports YouTube VPX Sports Instagram

Subscribe by Email

Popular Posts



Care to share your VPX Supplement Reviews, Nutrition Advice, or some helpful Training Tips, with the community?

Submit guest post ideas to blog@vpxsports.com .

Read our guest blogger agreement .