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.
In week 2 we start to take it up a notch, and again go at you're own pace, lifting is your responsibility, and by all means enjoy the sweat.
1/ Dumbbell Curl-and you can perform this in an incline seated position
14reps@50%--12reps@55%--12reps@60%--10reps@65%--10reps@70%--8reps@75%--8reps@75%--8reps@75%
2/ Barbell Jump Squat-large amount of weight here go easy on the way down and watch your form
8reps@50%--8reps@50%--8reps@50%--6reps@60%--6reps@60%--6reps@60%--4reps@70%--4reps@70%
3/Squat Push/Press-again hold the dumbbells at shoulder height,do a squat and then a lateral press
10reps@60%--10reps@65%--10reps@70%--8reps@75%--10reps@70%--8reps@75%--6reps@80%--6reps@80%
4/ Barbell challenge #1-you do 6 reps in arow for all 7 exercises-can anyone say cardio?--Upright row-Pull Snatch--Squat Push/Press--Good Morning--Bent-Over Row--Standing Curl--Upright Row
6reps@50% for 4 sets--6reps@60% for 4 sets
5/Dumbbell Lateral Raises
16reps@40%--14reps@45%--14reps@50%--12reps@55%--10reps@60%--10reps@65%--10reps@70%--6reps@80%
6/ Do your sit-ups
The challenges are hard and there will be more to come- they do build strenght and endurance-www.bodybydoug.org
http://www.BodybuildingSolutions101.com
