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