Heavy Hittin Bodybuilding Plan Week 1

• Print
• Email

Details

Written by Dave Gluhareff

Heavy Hittin Bodybuilding Plan Week 1!

 

 

By Strength Runner founder and Trainer Dave Gluhareff www.TrainWithDave.com

 

Week 1 - (Warm-up before each workout w/10 min walk then stretch muscles you plan to obliterate!)

 

Each Workout – 5 Circuits 5-10 reps (rest about 30-60 seconds in between sets if needed)

 

 

 

Day 1 Chest:

 

-          Pushups

 

-          2 Dumbbell Flat Chest Presses

 

-          1 Dumbbell Pullover (two hands)

 

-          2 Dumbbell Incline Chest Presses

 

-          2 Dumbbell (one in each hand) Pullovers

 

·         Cardio Goal – 30 Minute Power Walk, Bike, Elliptical, or Run

 

 

 

Day 2 Back:

 

-          1 Dumbbell Bent Over Row

 

-          2 Dumbbell Bent Over Rows

 

-          Neutral Grip Pullups Weighted

 

-          Wide Pullups

 

-          Black Rope (one handed) High Rows to side of chest

 

Day 3 Core:

 

-          Weighted Crunches

 

-          Lying Scissor Kicks

 

-          Hanging Knee Ups Weighted

 

-          Lying Flutter Kicks

 

-          Weighted Situps Slowly Lying Back (on bench or box)

 

·         Cardio Goal – 30 Minute Power Walk, Bike, Elliptical, or Run

 

Day 4 Shoulders:

 

-          1 Dumbbell or Kettlebell (two hands) front Shoulder Press Standing

 

-          2 Dumbbell Seated Shoulder Presses

 

-          2 Dumbbell Shrugs Standing

 

-          2 Dumbbell Clean and Presses

 

-          2 Dumbbell Rear Lateral Raises

 

Day 5 Arms:

 

-          2 Dumbbell Alternating Palms Up Biceps Curls

 

-          1 Dumbbell (two hands) Overhead Triceps Extensions Standing

 

-          2 Dumbbell Hammer Curls Standing

 

-          1 Dumbbell Tricep Kickbacks

 

 

 

Day 6 Legs:

 

-          2 Dumbbell Squats

 

-          2 Dumbbell Walking Forward Lunges

 

-          1 Dumbbell Upright (two hands) Wide Stiff Legged Deadlifts

 

-          2 Dumbbell Reverse Lunges Walking

 

-          2 Dumbbell Romanian Deadlifts

 

-          1 Dumbbell (in one hand side you’re raising) Standing Calf Raises

 

·         Cardio Goal – 30 Minute Power Walk, Bike, Elliptical, or Run

 

 

 

Day 7 Rest: