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Heavy Hittin' Bodybuilding Plan Week 8

Posted by Team Xtreme on Nov 23, 2014 10:07:00 AM

Pounding Heavy Weights with Supersets!


Week 8 is going to be a Heavy Weights Pounding with Supersets (hit one muscle group then the opposing without resting). Your goal is to complete 3 Sets of 5-10 reps (Heavy Weights) where 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 possible then lighten the weight a bit. These Muscle Pounding Supersets workouts will Pound the whole body so again be respectful of your Rest, Recovery, & Maintenance days!

Week 8 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit!)
Each Workout – 3 Sets of 5-10 reps (rest about 30-60 seconds in between exercises “if needed”)

Day 1: Chest/Back Supersets

  • Weighted Pushups then Wide Front Lat Pulldowns

  • 2 Dumbbell Flat Chest Presses then 2 Dumbbell Bent Over Low Rows

  • 2 Dumbbell Incline Chest Presses then 2 Dumbbell Bent Over High Rows

  • 1 Dumbbell (two hands) Lying Pullovers then High Reverse Close Grip Lat Pulldowns

  • Barbell or Smith Machine Flat Chest Presses then V-Handle Seated Low Rows

  • Barbell or Smith Machine Incline Chest Presses then V-Handle Seated Lat Pulldowns

*Cardio - Medium intensity walk for 40 minutes then stretch Chest & Back

Day 2: Rest

Complete Day of Rest & No Cardio since legs need to be fresh for Low Body tomorrow.

Day 3: Quads/Hams Supersets

  • Seated Leg Extensions (toes-in) then Lying Leg Curls (toes-pointed back)

  • Seated Leg Extensions (toes-in) then Lying Leg Curls Frog Legs (heels together/knees out)

  • 2 Dumbbell Forwards Walking Lunges then 2 Dumbbell Reverse Walking Lunges

  • Barbell or Smith Machine Squats Wide Stance then Barbell Wide Stiff Legged Deadlifts

  • Barbell or Smith Machine Front Squats then 2 Dumbbell Romanian Deadlifts

  • Weight Plates on Toes Toe-Raises (Shins) then Calf Raises weighted or Machine heels in/toes out

*Cardio - Medium intensity walk for 40 minutes then Stretch Low Body.

Day 4: Maintenance

  • 2 Dumbbell seated Wrist Curls (over/unders)

  • Rubber Band Rotator Cuff Internal/External (in/outs) Strengtheners

  • 2 Dumbbell seated Wrist Rotations (twist palms down then palms up/repeat)

  • Rubber Band straight arm to your sides press-backs (palms facing back) Rear Delt Strengtheners

  • Hip Raises (Toes-in)

  • Bent Over Leg Hooks (Buns/Low Back)

Day 5: Shoulder & Arms

  • 2 Dumbbell Rear Lateral Raises then 2 Dumbbell Arnold Presses

  • 2 Dumbbell Shrugs then Barbell or Smith Machine Military Presses seated

  • 2 Dumbbell Cleans then 2 Dumbbell Side Lateral Raises

  • 2 Dumbbell Hammer Curls then Weighted Dips

  • 2 Dumbbell Alt Biceps Curls (palms-up) then 1 Dumbbell Triceps Kickbacks

  • 2 Dumbbell Zottman Curls then Straight Bar Cable Triceps Press downs (hands wide)

*Cardio Goal - Medium Intensity 40 minute walk then stretch Shoulders & Arms.

Day 6: Core (Abs, Obliques, & Low Back)

  • Crunches then Skydivers

  • Weighted Crunches then Weighted Back Extensions (or Hyperextensions)

  • 1 Kettlebell or Dumbbell Side Bends (right/left) then Hip Raises (Toes pointed-in)

  • Lying Russian Leg Twists (holding weight up & over chest) then Alternating Skydivers

  • Hanging Knee Raises (Weighted) then 1 Kettlebell or Dumbbell Half Swings

  • Bicycle Crunches then Alternating Pelvic Lifts (weight on tummy)

  • Lying Flutter Kicks (holding weight up & over chest) then Bent Over Bun Raises

*Cardio - Take a 40 min Medium Intensity Walk then stretch Core

Day 7: Rest & Recover

Rest, Recover, & Eat Clean!



Week 1  |  Week 2  |  Week 3  |  Week 4  |  Week 5  |  Week 6  |  Week 7


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

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