Body Building
8 Week Intense Workout
Feb 9th
Welcome to our new and improved workout routine thread! We will frequently be posting more and more workouts available to help you reach your muscle, fitness and fat loss goals! Below you’ll find the first of many this is a simple 8-week overall body program that will help you to build muscle, increase your strength, burn fat, and build the body you want.
The workout routine below is a Whole body workouts hit all muscle groups over the week.
If you have any questions about these workouts or need some advice about constructing a workout to suit your goals please post a reply on this thread or PM any other member who frequents this post.
| Week 1 – Heavy Week | ||
| Shoulders |
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| Exercise | Sets | Reps |
| Military Press | 3 | 8 |
| Seated Dumbbell Press | 3 | 10 |
| Seated Dumbbell Lateral Raise (standing shown) | 3 | 12 |
| Dumbbell Reverse Fly | 3 | 12 |
| Traps | ||
| Exercise | Sets | Reps |
| Dumbbell Shrug | 3 | 8 |
| Smith Machine Upright Row | 3 | 12 |
| Workout Notes: |
||
| Week 1 we’re looking to go heavy on the compound exercises for 8 strict reps. Lateral and reverse fly exercises should be done slowly with ultra strict form, weight is not important. One minute rest between sets. | ||
| Week 2 – Traps Shock Week | ||
| Traps |
||
| Exercise | Sets | Reps |
| Upright Row/Barbell Shrug Superset (see notes) | 4 | 8/MAX |
| Shoulders | ||
| Exercise | Sets | Reps |
| Arnold Press | 3 | 8 |
| Cable Front Raise | 3 | 12 |
| One Arm Cable Lateral Raise | 3 | 12 |
| Dumbbell Reverse Fly | 3 | 12 |
| Traps superset: Upright row with heavy weight for 8 reps, then straight into barbell shrug with the same weight. Very important that you hold the top position for a count of 4 and lower slowly. This gives you a rep timing of 1-4-2. The weight should be light to shrug, so do as many reps as possible. Shoulder exercises: Strict for and slow rep timing on all exercises. |
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| Week 3 – Shoulders Shock Week | ||
| Shoulders |
||
| Exercise | Sets | Reps |
| Dumbbell Press/Barbell Front Raise superset | 4 | 8/12 |
| Dumbbell Lateral Raise Drop Set | 4 | Max |
| Dumbbell Reverse Fly Drop Set | 4 | Max |
| Traps | ||
| Exercise | Sets | Reps |
| Barbell Shrug | 3 | 12 |
| Cable Upright Row | 3 | 10 |
| Workout Notes: |
||
| Superset: Heavy presses for 8 reps (you should only just be able to push out the last rep) then straight into barbell front raise for 12 slow reps. Rep timing for barbell front raises is 2-2-2. This should burn! Drop sets: Start off with a weight you can do for 8-10 reps and drop down doing maximum reps on each weight you drop to. Aim for minimum 3 drops. |
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| At this point you have reached the three week bench mark of your workout routine you should be in the full swing of things by now so after you have completed you weeks work of these exercises you have some options. you can either return to your first weeks exercises or you can pick the second weeks worth, but do remember your muscles do become familiarized with what you are doing day in and day out so you want to keep them guessing. | ||
