Friday, May 10, 2013

June Workouts


Push Press 5x5

Standing Dumbbell Press 4x10

Lateral Raises 4x20
5 partial reps at bottom
5 full reps
5 partial reps at top
5 full reps

Dumbbell Lateral Raises 4x12, 10, 10, 8

Dumbbell Front Raise 4x12, 10, 10, 8

Horizontal Shrugs 4x10


Box Jumps 5x5
Step Ups 5x5

Box Squats 5x5
Full Extension Squats 5x5

Top ½ Deadlifts 5x5
Deadlifts Off of a Box 5x5

Sumo Squats 4x10


500 meter row

Pullups 4x10

Underhand Close Grip Pulldowns 4x10, 8, 8, 6
Wide Grip Pulldowns 4xFailure

1 Arm Rows 4x10, 8, 8, 6

Seated Cable Rows 4x12

Chest & Shoulders

Bench Press 5x5

Dumbbell Incline Press 4x12, 10, 8, 6
Dumbbell Upright Row 4xAMRAP with same weight as Presses

Dumbbell Press 4x8, 8, 6, 4
Dumbbell Arnold Press 4x8, 8, 6, 4

Pushups 3xFailure


Barbell Curls 5x5

EZ Bar Curls 4x28
7 partial reps at bottom
7 full reps
7 partial reps at top
7 full reps
Lying EZ Bar Extensions 4x10

Dumbbell Seated Curls 4x12
Overhead Dumbbell Extensions 4x10

Dumbbell Hammer Curls 4x12
Dips 4xFailure

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