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HD Bodybuilding Workout #2

Heavy Duty Bodybuilding Workout Week 2
Flavors of the week:
Jack3d®: Fruit Punch
Modern BCAA+™:Blue Raspberry
OxyELITE Protein™: Milk Chocolate


USPlabs PumpDay


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


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


The Workout: Chest and Bi’s


Incline Bench Press- Use a slightly narrower grip than your normal press for increased clavicular head stimulation. If you’re looking for increased delt engagement, use wider than shoulder grip.

1x6 at 60% of max
1x6 at 70% of max
1xfailure at 80% of max (Rest Pause set)


Incline DB Flys- Why use an isolation so early in your routine? This is a great way to pre-exhaust the succeeding compound movement, resulting in more muscle tension.

3x12 at 80% of max


Flat DB Bench- Keep a tight grip for greater muscle tension.
1x6 at 60% of max
1x8 at 80% of max
1xfailure at 80% max
1x20 at 50% max


Cable Crossovers: Even with a high rep movement be sure to get a nice stretch and squeeze with each rep.


Decline Bench:
1x8 70% of max
1x12 60% of max
1xfailure 60% of max


DB Curls: Try seated on an incline bench to stretch the long head of the bicep. This can give your arms better shape.


Hammer Curls: Try curling across your body towards your opposite shoulder for more recruitment of the long head of the bicep. 3x8


Preacher Curls: Try positioning your pinky higher than your thumb while curling 3x12

Barbell Curl: Vary your grips. A wider grip will hit more of the shorter head (inner) of the biceps. A wider grip will stress more of the long head. 3x15


Finish your workout with 1 scoop of OxyELITE Protein™ Milk Chocolate with your beverage of choice.



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.

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