Wednesday, October 30, 2013

November Workouts

Monday
Shoulders

Barbell Push Press 5x5

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

Barbell Front Raise 4x10
Barbell Upright Row 4xFailure

Horizontal Shrugs 4x10

Decline Push Ups 3xFailure

Tuesday
Legs
Barbell Back Squat 5x5

Bulgarian Split Squats 5x5
Reverse Lunges 5x5

Sumo Squats 5x5

Barbell Deadlifts 5x5

Walking Lunges 30



Wednesday
Back

500 meter row

Wide Grip Lat Pulldowns 4x12, 10, 10, 8
Underhand Close Grip Lat Pulldowns 4x12, 10, 10, 8

Incline Prone Reverse Flies 4x10
Incline Prone Rows 4xAMRAP with same weight as flies

1 Arm Rows 4x10, 8, 8, 6

Pull Ups 4xFailure

Thursday
Chest & Shoulders
Barbell 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 4x10, 8, 8, 6
Tricep Pushups 4xFailure

Incline Dumbbell Curl 4x10, 8, 8, 6
Dips 4xFailure

Dumbbell Hammer Curls 4x10
Close Grip Bench Press 4x8

EZ Bar 21s (7 from middle to top, 7 from bottom to middle, 7 full extension) 4x21
EZ Bar Skullcrushers 4x10

Friday, October 11, 2013

HIIT & Hoodrat Music

Workout
20 seconds of Mountain Climbers
10 seconds of Rest
20 seconds of Squats
10 seconds of Rest
20 seconds of Push Ups
10 seconds of Rest
Repeat 10 times

Playlist
"Work"
Britney Spears

"Be With You"
Clinton Spark and Afrojack

"Burn"
Ellie Goulding (Mat Zo Remix)



Friday, October 4, 2013

HIIT & Hoodrat Music

Workout
Run 1/4 of a mile
10 Push Ups
10 Squats
10 Burpees
Rest for 1 minute
Run 1/4 of a mile
8 Push Ups
8 Squats
8 Burpees
Rest for 45 seconds
Run 1/4 of a mile
6 Push Ups
6 Squats
6 Burpees
Rest for 30 seconds
Run 1/4 of a mile
4 Push Ups
4 Squats
4 Burpees
Hold a wall sit for as long as possible


Playlist
"Booyah"
Showtek feat. We Are Loud & Sonny Wilson

"Sending My Love" 
(Afrojack Remix)
R3hab

"If So" 
(Magic Man Remix)
Atlas Genius

"Titanium"
(Alesso Remix)
David Guetta feat. Sia