Working-Out--The Continuation--Week 3 Day 1

BODYBYDOUG-

http://www.bodybydoug.org

http://ww.bodybuildingsolutions101.com


     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you. Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror. It would be advisable to take a break mid way and take in 30 grams of protein. With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

Here we lift again-you are responsible for the amount of work you do, and as always have fun,work hard and be safe.  Safety first means that the first exercise listed I will only do on a machine, as we have mentioned many times before nothing behind the neck.

     1/Overhead Barbell Extensions-please seat and use a machine or at least support your neck and spine
     14reps@40%--12reps@50%--8reps@60%--12reps@50%--10reps@55%--8reps@60%--10reps@50%--4reps@80%


     2/Barbell Upright Row

    12reps@65%--10reps@70%--8reps@75%--6reps@80%--8reps@75%--8reps@75%--6reps@80%

    3/ Skullcrusher-given that name for a reason-be careful

   10reps@30%--10reps@40%--10reps@50%--10reps@60%--6reps@70%--8reps@60%--8reps@60%--6reps@70%


    4/ Barbell Squat Jump- by now this must be every bodies favorite exercise-giggles  -if the bar hurts your neck or shoulders  duct-tape an old pillow around the bar 

   8reps@50%--8reps@55%--8reps@60%--8reps@65%--6reps@70%--4reps@75%--6reps@70%--4reps@75%


    5/ Barbell Incline press

  10reps@70%--10reps@70%--6reps@80%--6reps@80%--8reps@75%--8reps@75%--6reps@80%--4reps@85%


   6/-Do your Sit-ups-

www.bodybydoug.org

http://www.bodybuildingsolutions101.com