The "Man-up Punk" Workout-Week2 Day2

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 Bent-over Row

   14reps@50%--12reps@60%--14reps@55%--12reps@65%--12reps@60%--10reps@70%--10reps@60%--10reps@70%


2/ Seated Barbell or Dumbbell Overhead Press-

   14reps@50%--14reps@50%--14reps@55%--14reps@55%--12reps@60%--12reps@60%--10reps@65%--10reps@70%


3/ Front Raise-again whatever you are comfortable with barbell or dumbbells

   16reps@40%--14reps@45%--14reps@50%--12reps@55%--10reps@60%--10reps@65%--12reps@60%--10reps@70%


4/ Barbell Squat-Barbell Jump Squat-Barbell Squat-an example-the numbers show {10/30/10}-the first 10 are regular squats-the 2nd number is jump squats which are 3 regular squats on the 4th you go up on your toes for a calf raise, and on the 5th you jump into the air-to a count of 30-than you do 10 regular squats-I myself have yet to do all 8 sets.

   10/30/10reps@50%--10/30/10reps@55%--10/20/10reps@60%--10/30/10reps@50%--10/30/10reps@55%--10/20/10reps@60%--8/15/8reps@65% --8/15/8reps@70%


5/Dumbbells Step-ups/Squat Push/Press-the first number is how many step-ups you do-the second number involves squat /overhead raises


    14/6reps@50%--14/6reps@55%--14/6reps@55%--12/6reps@60%--12/6reps@60%--12/6reps@65%--10/6reps@65%--10/6reps@70%


6/ Do your sit-ups-

www.bodybydoug.org


http://www.BodybuildingSolutions101.com