Heavy Duty Bodybuilding Workout Week 1 Flavors of the week: Jack3d®: Watermelon 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. 3x12 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. 1x10 1x10 1x15 (tempo 3-0-2) 1x15 (tempo 3-0-2) Weighted Crunches: 4x20 Hanging Leg Raises: 4x20 Finish your workout with 1 scoop of Vanilla Ice Cream OxyELITE Protein™ with your beverage of choice.
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