The Workout-The Continuation-Week3 Day#2

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???

     CAUTION-you are responsible for what you lift and the amount of weight you use,be careful, have fun.sweat,sweat,sweat!!!


1/Barbell Wave Squat-as described before you do three normal squats, on the 4th you go up on your toes, and on the 5th you jump-of all the routines we have covered so far this is by far the hardest!!!

     30reps@50%--30reps@55%--30reps@60%--25reps@65%--30reps@60%--25reps@65%--20reps@80%--20reps@80%


2/Dumbbell Routine#1-UprightRow/ curl/ Overhead press/ Hammer curls/ Squat push press/ Upright Row

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


3/ Barbell Upright Row

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

4/ Barbell Curl
  14reps@50%--12reps@55%--12reps@60%--12reps@65%--10reps@70%--12reps@60%--12reps@65%--10reps@70%


5/ Barbell Routine#2-Upright Row/ Squat push press/ Good Morning/ Bent-Over Row/ Curls/ Upright Row

  6reps@50%--6reps@65%--6reps@50%--6reps@65%--6reps@55%--6reps@70%--6reps@60%--6reps@70%


6/ And as always when you least want to do them 80 sit-ups-

www.bodybydoug.org

http://www.bodybuildingsolutions101.com