July Workouts

Monday

Legs

Box Jumps 5x5

Step Ups 5x5

Seated Extensions 2x30

Leg Press 2x30

Seated Curls 2x30

Walking Lunges 30

Tuesday

Cardio Haters' HIIT

(Medium Weight)

Back Squats superset with Pull Ups

As Many Rounds as Possible in 15 minutes with 1 minute of rest in between rounds

1 round= 3 squats, 3 pull ups, 6 squats, 6 pull ups, 9 squats, and 9 pull ups

Wednesday

Chest & Shoulders

BB Bench Press 5x5

BB Push Press 5x5

Flat DB Press 4x12

Incline DB Press 4x10

Lat Raises 4x12

Flat DB Flies 4x10

Incline Prone DB Flies 4x8

Pushups 4xFailure

Thursday

Cardio Haters' HIIT
(Body Weight)

Bulgarian Split Squats superset with Dips

As Many Rounds as Possible in 15 minutes with 1 minute of rest in between rounds

1 round= 5 squats, 5 dips, 10 squats, 10 dips, 15 squats, and 15 dips

Friday

Back & Arms

WG Lat Pulldowns 4x12

BB Curls 4x10

Seated Cable Rows 4x12, 10, 10, 8

DB Tricep Extensions 4x10

1 Arm DB Rows 4x12, 10, 10, 8

DB Hammer Curls 4x10

Dips 4xFailure

500 meter row

Saturday

Cardio Haters' HIIT

(Heavy Weight)

Deadlift superset with Military Press

As Many Rounds as Possible in 15 minutes with 1 minute of rest in between rounds

1 round= 1 deadlift, 1 press, 3 deadlifts, 3 presses, 5 deadlifts, and 5 presses