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HD Bodybuilding Workout #17

Heavy Duty Bodybuilding Workout

This old school, grit-in-your-teeth, training session is one you'll remember for some time to come. Remember to get your pre-workout nutrition and supplementation in, remember to warm-up, and remember to use speaker phone on your cell because you'll be too pumped to hold it to your ear! Get ready for a great session...

Flavors of the week:


Jack3d®: Watermelon
Modern BCAA+™ : Blue Raspberry
OxyELITE Protein™: Cookies and Cream


30 minutes prior to training: Pre-workout cocktail: 1-2 scoops of Jack3d® Watermelon mixed with 1 scoop of Blue Raspberry Modern BCAA+™


Intraworkout: 2 scoops of Blue Raspberry Modern BCAA+™: mixed with 20oz of water.


OxyElite Protein with Amanda


The Workout: Chest and Shoulders


Starter Superset -

  • 1a) Dumbbell Incline Bench Press: 4 sets x 6 repetitions (As heavy as possible)
  • 1b) Dumbbell Incline Flies (45°): 4 sets x 12 repetitions (Focus on the stretch)

 Power Move - 

  • Bodyweight or Weighted Dips: 4 sets x 6 repetitions (Controlled, steady, and explosive!)

 Primer - 

  • Dumbbell Pullovers: 4 sets x 12 repetitions (Keep your lats tight throughout the whole move)

 Finisher - (Tricep Tear Down)

  • California Press: 4 sets x 12
  • Dumbbell Triceps Extension: 4 sets x 12
  • Rope Push-Downs: 4 sets x 12

 Finish your workout with 2 scoops of Cookies and Cream OxyELITE Protein™ with water, milk, or your beverage of choice.


USPlabs Pump Day Chris Duffin


The information provided in 'Instant Training Improvement Tips', as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.