Wednesday, August 28, 2013

September's Workouts

Monday
Squats

Warm Up
To be performed as a circuit with 30 seconds of rest in between sets. Use light weight.
3x5
Barbell Push Press 
Barbell Back Squats
Push Ups
Max Training Load
Barbell Back Squat
Ramping sets of 5 until the 5 rep maximum training load is met.
Finisher
Sprint for 40 seconds 
Walk for 20 seconds
Repeat 10 times


Tuesday
Shoulders

Barbell Push Press 5x5

Lateral Raises 4x20
5 from the bottom to the middle
5 full reps
5 from middle to the top
5 full reps

Barbell Front Raise 4x10
Barbell Upright Rows 4xAMRAP with weight used in Front Raises

Horizontal Shrugs 4x10


Wednesday
Back

Pull Ups 4x10

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

1 Arm Rows 4x10, 8, 8, 6

T Bar Rows 4x12

500 meter row

Thursday
Chest & Shoulders

Bench Press 5x5

Dumbbell Incline Press 4x12
Dumbbell Incline Flies 4x10

Dumbbell Flat Press 4x12
Dumbbell Flat Flies 4x10

Decline Push Ups 4xFailure

Friday
Deadlifts

Warm Up
To be performed as a circuit with 30 seconds of rest in between sets. Use light weight.
3x5
Barbell Push Press 
Barbell Back Squats
Push Ups
Max Training Load
Barbell Deadlifts
Ramping sets of 5 until the 5 rep maximum training load is met.
Finisher
Sprint for 40 seconds 
Walk for 20 seconds
Repeat 10 times








No comments:

Post a Comment