* GLB #17 - Beyond Braun Home Dumbbell Workout**

Plan Details

The * GLB #17 - Beyond Braun Home Dumbbell Workout** routine by GLB3 is a 7 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

started 02/27/2017 Ended This is a workout circuit based on Stuart McRobert's "Abreviated Train... Read More

started 02/27/2017 Ended This is a workout circuit based on Stuart McRobert's "Abreviated Training" principles espoused in his Beyond Braun book and his Hardgaining website. This workout plan is an evolution from my previous two HIIT routines that focused on Time Under Tension (or Load, depending on the author). In general, these worked well for me, but were too much - I was beginning to exhibit signs of over training. So these workouts use the same split rotation so that each body part is worked every 4 to 5 days, BUT there are fewer exercises, AND they focus on the core multi-joint exercises - per the Abbreviated Training guidance. Because I'm an ectomorph with more fast twitch than slow twitch fibers, each exercise is worked in four sets to failure with weights that allow relatively high reps (~15 +/- depending on the exercise). Note that this is still consistent with Stuart McRobert's Abbreviated Training guidance in that it is an adaption that works well for me and allows me to continue adding weight to continue building strength. To provide adequate rest for this 54 yr old body - and consistent with the Abbreviated Training guidance - this workout plan provides a recovery period of 4 or 5 days between working major muscle groups. It uses an alternating upper and lower body split approach. Major muscle groups are worked on Mondays, Wednesdays, and Fridays, and light cardio with small muscle groups worked on Tuesdays and Thursdays. This results in a 4 or 5 day recovery period for the major muscle groups, and still allows for a consistent gym schedule. This works well for me, and the over training issues have been eliminated. To keep a variety in the workout, the major muscle group workouts are divided into two fairly typical body splits: * Workout A: Chest, Shoulders, Triceps * Workout B: Legs, Back, Biceps With two variations for each workout for a total of four different workouts. In addition three different Cardio / small muscle variations are rotated through on Tuesdays and Thursdays. * Cardio #1 - with Abs & Forearms * Cardio #2 - with Abs & Calves * Cardio #3 - with Abs, Traps & Rear Delts This results in a four week rotation as follows - Week #1 - Mon: Workout A1 Tues: Cardio #1 Wed: Workout B1 Thu: Cardio #2 Fri: Workout A2 Week #2 - Mon: Workout B2 Tues: Cardio #3 Wed: Workout A1 Thu: Cardio #1 Fri: Workout B1 Week #3 - Mon: Workout A2 Tues: Cardio #2 Wed: Workout B2 Thu: Cardio #3 Fri: Workout A1 Week #4 - Mon: Workout B1 Tues: Cardio #1 Wed: Workout A2 Thu: Cardio #2 Fri: Workout B2