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
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Weighted Pushups then Wide Front Lat Pulldowns
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2 Dumbbell Flat Chest Presses then 2 Dumbbell Bent Over Low Rows
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2 Dumbbell Incline Chest Presses then 2 Dumbbell Bent Over High Rows
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1 Dumbbell (two hands) Lying Pullovers then High Reverse Close Grip Lat Pulldowns
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Barbell or Smith Machine Flat Chest Presses then V-Handle Seated Low Rows
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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
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Seated Leg Extensions (toes-in) then Lying Leg Curls (toes-pointed back)
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Seated Leg Extensions (toes-in) then Lying Leg Curls Frog Legs (heels together/knees out)
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2 Dumbbell Forwards Walking Lunges then 2 Dumbbell Reverse Walking Lunges
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Barbell or Smith Machine Squats Wide Stance then Barbell Wide Stiff Legged Deadlifts
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Barbell or Smith Machine Front Squats then 2 Dumbbell Romanian Deadlifts
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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
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2 Dumbbell seated Wrist Curls (over/unders)
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Rubber Band Rotator Cuff Internal/External (in/outs) Strengtheners
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2 Dumbbell seated Wrist Rotations (twist palms down then palms up/repeat)
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Rubber Band straight arm to your sides press-backs (palms facing back) Rear Delt Strengtheners
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Hip Raises (Toes-in)
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Bent Over Leg Hooks (Buns/Low Back)
Day 5: Shoulder & Arms
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2 Dumbbell Rear Lateral Raises then 2 Dumbbell Arnold Presses
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2 Dumbbell Shrugs then Barbell or Smith Machine Military Presses seated
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2 Dumbbell Cleans then 2 Dumbbell Side Lateral Raises
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2 Dumbbell Hammer Curls then Weighted Dips
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2 Dumbbell Alt Biceps Curls (palms-up) then 1 Dumbbell Triceps Kickbacks
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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)
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Crunches then Skydivers
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Weighted Crunches then Weighted Back Extensions (or Hyperextensions)
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1 Kettlebell or Dumbbell Side Bends (right/left) then Hip Raises (Toes pointed-in)
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Lying Russian Leg Twists (holding weight up & over chest) then Alternating Skydivers
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Hanging Knee Raises (Weighted) then 1 Kettlebell or Dumbbell Half Swings
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Bicycle Crunches then Alternating Pelvic Lifts (weight on tummy)
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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!
HEAVY HITTIN' BODYBUILDING SERIES
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7
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.
