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HD Bodybuilding Workout #3

Heavy Duty Bodybuilding Workout

Flavors of the week:
Jack3d®: Blue Raspberry
Modern BCAA+™:Watermelon
OxyELITE Protein™: Vanilla Ice Cream

Modern BCAA+™
USPlabs Pump Day


30 minutes prior to training: Pre-workout cocktail

1-2 scoops of Jack3d® Blue Raspberry mixed with 1 scoop of Watermelon Modern BCAA+™

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


The Workout: Shoulders and Tri’s


DB Lateral Raise: Arguably the greatest exercise for shoulder shape and hypertrophy. To increase tension to medial delt turn arm so pinky is higher than thumb at top of movement

3x10 (Last set should be a triple dropset)


Military Press- Another great shoulder movement to include early in your routine. Military presses and other variances of the overhead press can help strengthen your other pressing movements.

1x6 at 60% of max
1x8 at 70% of max
1x failure at 80% of max (rest pause set)


Rear Delt Flies- Use a high rep range with rear delt flies to really make your shoulders pop.


DB 6 ways: Start with a front raise. When arms are parallel to the floor pull elbows back (keep elbows high). Keep elbow fixed and rotate arms so that your fist is inline with your ear. Your fist and shoulder should create a 90 degree angle. Rotate arm back down so fist is parallel to floor. Extend arm out to side slowly lowering DB’s to your side.



Close Grip Bench Press: Despite the name, a very narrow grip is not needed. Try a grip just a couple inches closer than your normal bench. Hands should be about 8-10 inches apart.

1x6 60% of max
1x8 80% of max
1xfailure 80% of max (Rest pause set)


Skullcrushers : Rotate between using an incline or decline bench each week.


Cable Pushdowns: Change grips each week


Dips: Keeping the torso more upright can help hammer your tris. However, do not perform with your torso at a 90 degree angle. Doing so will put unnecessary strain on your shoulders. If you can perform more than 15 dips try weighted.


Finish your workout with 1 scoop of OxyELITE Protein™: Vanilla Ice Cream with your beverage of choice.

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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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