June Workouts

Monday

Shoulders

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

Tuesday

Legs

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

Wednesday

Back

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

Thursday

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

Friday

Arms

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