Heavy Duty Bodybuilding Workout Week 1
Flavors of the week:
Modern BCAA+™ : Grape
OxyELITE Protein™: Vanilla Ice Cream
Pre-workout cocktail 30 minutes prior to training:
1-2 scoops of Jack3d® Watermelon mixed with 1 scoop of Grape Modern BCAA+
Intraworkout: 2 scoops of Grape Modern BCAA+™+ mixed with 20oz of water.
The Workout: Back, Traps and Abs
Deadlifts- Keep your power movements early in your routine. This will allow for heavier weights and better form to help avoid injury.
1x10 at 60% of max
1x8 at 70% of max
1x6 at 80% of max
1xfailure at 60% of max
Meadow Rows- After your power movement follow up with heavy compound exercises. Meadow rows are great for back thickness.
4x8 at 80% of max
Reverse Grip Pull-down- Focus on controlled reps here with a nice lat stretch. The reverse grip puts more emphasis on the lower lats which recruits more fast-twitch muscles. Start this exercise at 6 reps.
1x6 at 60% of max
1x8 at 80% of max
1xfailure (rest pause set) at 80% of max
Hyperextensions: Adjust hyperextension bench so your waist is in line with the top of the pad. Do not round back at any part of the movement.
Shrugs: What is tempo? The first number is the negative phase, the second is the pause after first phase of exercise is complete, the third number is the positive or concentric phase.
1x15 (tempo 3-0-2)
1x15 (tempo 3-0-2)
Hanging Leg Raises:
Finish your workout with 1 scoop of Vanilla Ice Cream OxyELITE Protein™ with your beverage of choice.
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