The"Man-up Punk" workout- Day 3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.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???

1/ Barbell Curl
   12reps@60%--12reps@65%--12reps@65%--10reps@70%--10reps@65%--8reps@75%--8reps@75%--8reps@75%


2/ Dumbbell Push/Press-in this exercise you hold the dumbbells shoulder high-press up and bring them down as you do a squat

   12reps@60%--12reps@60%--12reps@65%--12reps@65%--10reps@70%--10reps@70%--8reps@75%--6reps@80%


3/ Incline Dumbbell Press

   12reps@60--6reps@80%--12reps@60%--6reps@80%--12reps@60%--6reps@80%--12reps@60%--6reps@80%


4/ Barbell Jump Squat- with this exercise you do 3 normal squats--on the 4th squat you go up on your toes--and on the 5th squat you jump into the air

   30reps@50%--30reps@50%--30reps@50%--30reps@60%--30reps@55%--20reps@65%--30reps@55%--20reps@65%


5/ Barbell Upright Row-if your a/c joint bothers you like mine does switch the exercise or light weight on a machine

   12reps@65%--10reps@70%--12reps@65%--8reps@75%--10reps@70%--6reps@80%--10reps@70%--4reps@85%


6/-Do your sit-ups

This concludes week 1 and if you think this was easy, with the coming week we have multi moves which will call on your cardio-www.bodybydoug.org