The "Man-up Punk" Workout-Week2-Day3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.BodybuidingSolutions101.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/ Bent-Over LAteral Raise-you can sit at the end of your bench and do this exercise

   12reps@60%--12reps@60%--6reps@80%--6reps@80%--12reps@65%--12reps@65%--4reps@85%--4reps@85%--10reps@70%--4reps@85%


    2/ Barbell Upright Row


   12reps@60%--10reps@70%--10reps@70%--8reps@75%--6reps@80%--8reps@75%--8reps@75%--5reps@85%


     3/ Barbell 1/2 Squat to a Overhead Press-with these I always do front squats{ even though you use lighter weight},because if you press upwards from the weight behind your head you put the shoulder joints in a unsafe position.


   14reps@50%--10reps@70%--12reps@60%--6reps@80%--10reps@70%--6reps@80%--8reps@75%--4reps@85%


    4/ Barbell Squat


     10reps@60%--10reps@60%--4reps@85%--10reps@70%--4reps@85%--10reps@60%--10reps@70%--4reps@85%


    5/ Dumbbell Routine #1-6reps each starting with upright row-curls-overhead press-hammercurls-squat push/press-high snatch

    6reps@50%--6reps@70%--6reps@50%--6reps@50%--6reps@70%--6reps@80%--6reps@60%--6reps@70%

   6/now do your 80 sit-ups-

-www.bodybydoug.org

http://www.BodybuildingSolutions101.com