Wednesday, September 25, 2013

October Workouts

Monday
Shoulders


Barbell Push Press
Ramp the weight by 10lb each set
5x5
3x3
1x1

Military Press
5x5

Seated Dumbbell Press 4x12, 10, 10, 8
Arnold Press 4x12, 10, 10, 8 (use same weight as standard presses)

Dumbbell Lateral Raises
2x20
5 partial reps at the bottom
5 full reps
5 partial reps at the top
5 full reps

Decline Push Ups 3xFailure

Tuesday
Squats


Barbell Back Squat 5x5

Narrow Stance Squat 5x5

Wide Stance Squat 5x5

Forward Lunge 5x5

Backward Lunge 5x5




Wednesday
Back


500 meter row

Pull Ups 4x10

Close Grip (CG) Lat Pulldowns 4x12, 10, 10, 8
Wide Grip Lat Pulldowns 4xFailure with same weight as CGs

1 Arm Rows 4x12, 10, 10, 8

Horizontal Shrugs 4x10

Thursday
Arms


Barbell Curls 5x5

Dumbbell Seated Curls 4x12
Overhead Dumbbell Extensions 4x10

Dumbbell Hammer Curls 4x12
Dips 4xFailure

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




Friday
Deadlifts


Top ½ 5x5

Off of a Step/Box 5x5

Romanian 5x5

Traditional 5x5, 3x3, 1x1

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