May Workouts

Monday

Shoulders

Barbell Push Press

Ramping sets of 3 until 3 rep max is reached

Lateral Raises 4x45

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

Seated DB Press 4x10, 8, 8, 6

Arnold Press 4x10, 8, 8, 6

BB Front Raise 4x10, 8, 8, 6

BB Upright Row 4xAMRAP with same weight as Raises

Horizontal Shrugs 4x12

Tuesday

Legs

Box Jumps 5x5

Shoulder Width Barbell Box Squats 5x5

Wide Stance Barbell Squats 5x5

Top 1/2 Deadlifts 5x5

DB RDLs 5x5

Bulgarian Split Squats 5x5 each leg

Reverse Lunges 5x5 each leg

Sumo KB Squats 5x5

Wednesday

Back

Wide Grip Lat Pulldowns 4x12, 10, 10, 8

Underhand Close Grip Lat Pulldowns 4x12, 10, 10, 8

Incline Prone Reverse Flies 4x10

Incline Prone Rows 4xAMRAP with same weight as Flies

1 Arm Rows 4x10, 8, 8, 6

Seated Row Drop Sets 4x12, 10, 10, 8

T Bar Rows 4x12

Thursday

Chest

Barbell Bench Press

Ramping sets of 3 until 3 rep max is reached

Incline DB Press 4x12, 10, 10, 8

Decline DB Press 4x12

Flat DB Flies 4x10

Push Ups 4xFailure

Friday

Arms

Barbell Curl 4x10

Overhead DB Extensions 4x12

Seated DB Curls 4x10, 8, 8, 6

DB Kickbacks 4x10

EZ Bar Curls 4x21 (7 bottom to middle, 7 middle to top, 7 full extension)

Dips 4xFailure

Reverse Tricep Pushdowns 4x12, 10, 10, 8

Rope Hammer Curls 4xAMRAP with weight used in Pushdowns

Saturday

Total Body Barbell Complex

5 reps of each movement

Push Press

Box Jumps

Push Ups

Squats

Dips

1 minute rest

Repeat 10 times