Friday, March 29, 2013

April Workouts


Monday
Shoulders


Lateral Raises 2x45
15 Pulsing at the Top
15 Pulsing at the Bottom
5 Regular
5 with 2 sec. hold at top slow all the way down
5 Regular


Lateral Raise 4x10, 8, 8, 6


Incline Prone Reverse Flies 4x10, 8, 8, 6
Incline Prone Rows 4xAMRAP with same weight as Flies


BB Front Raise 4x10
BB Upright Row 4x10




Tuesday
Squats
30 seconds of rest between sets

Warm Up
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats
Repeat 3 times

Work Out
BB Box Squat 4x10
BB Back Squat (full extension) 4x8


DB Bulgarian Split Squats 4x10 each leg
Alternating DB Lunges 4x10 each leg


Plie/Sumo DB Squat 4x10



Wednesday
Back


Wide Grip (WG) Lat Pulldown 4x12
Underhand Close Grip (CG) Lat Pulldown 4x12


Rope Face Pull (Set cable to eye level)
RFP to Forehead 4x12
RFP to Neck 4x10
RFP to Chest 4x8


1 Arm Rows 4x12, 10, 10, 8


Seated Row with V-Bar Drop Sets 4x12, 10, 10, 8


CG T-Bar Row 4x12, 10, 10, 8



Thursday
Chest & Shoulders


BB Bench Press Ramping Sets 5x5


BB Push Press Ramping Sets 5x5


Incline DB Press 4x12, 10, 10, 8


Seated DB Press 4x12, 10, 10, 8
Arnold Press 4x12, 10, 10, 8


Push Ups 4xfailure


Friday
Deadlifts
30 seconds of rest between sets



Warm Up
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats
Repeat 3 times

Work Out
Top ½ 4x10
Off a Box 4x8


Traditional 4x10
Straight Leg 4x8


Sumo 4x10









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