Updated March Workouts

Last week I started a new job that I absolutely love! 

I tripled my pay, reduced my stress, and got great health, vision, and dental benefits but my schedule changed so my I needed to update my workouts.  

Monday

Shoulders

BB Push Press 5x5

Seated DB Press 4x10, 8, 8, 6

Barbell Upright Row 4x12
Barbell Front Raise 4x10

Chest Supported Incline Rear Delt Flies 4x12
Chest Supported Incline Rows 4x10

Front Static Hold 3xfailure

Tuesday

Squats

BB Back Squat 5x5

Hack Squats 4x8

Alternating DB Lunges 4x8

DB RDLs 4x8

Wednesday

Back

DB Pullover 4x12

Close Grip (CG) Lat Pulldown Drop Sets 4x12, 10, 10, 8
Drop Set: Do 12 reps, drop weight by 5-10lb, do 10, drop weight, do 8, drop weight, & do 6

1-Arm Row 4x10, 8, 8, 6

Wide Grip (WG) Seated Row Drop Sets 4x12, 10, 10, 8
Drop Set: Do 12 reps, drop weight by 5-10lb, do 10, drop weight, do 8, drop weight, & do 6

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

Assisted Pullups 3 x Failure

Thursday

Chest & Shoulders

BB Bench Press 5x5

Incline DB Press 4x10, 8, 8, 6

Seated DB Press 4x10, 8, 8, 6
Arnold Press 4x10, 8, 8, 6

DB Lat Raise 4x10
DB Front Raise 4x10

Push Ups 3xfailure

Friday

Deadlifts

Warm Up
3 sets with 5 reps of each execise
Barbell Push Press
Box Jumps
Barbell Back Squat

Work Out
Top ½ 5x5

Off a Box 5x5

Traditional 5x5

RDLs 5x5

Sumo 5x5