Here is my plan for next month.
Thursdays and Sundays will be my rest days.
I am going to try to do 1 HIIT session per
week.
Monday
Shoulders
Warm Up
Complete the sequence 3 times with 1 minute between sets.
Barbell Push Press
Box Jumps
Barbell Back Squats
Workout
Barbell Push Press Ramping Sets of 5 until Maximum Training Load
is Reached
Standing Shoulder Press 4 x 8 and 1 x 8, 4, 2
Superset 1
Barbell Upright Rows 3 x 8
Incline Prone Reverse Dumbbell Flies 3 x 10
Superset 2
Seated Dumbbell Lateral Raises 3 x 8
Standing Dumbbell Lateral Raises 3 x Failure
Seated Dumbbell Front Raises 3 x Failure
Standing Dumbbell Front Raises 3 x Failure
Tuesday
Legs
Warm
Up
Complete
the sequence 3 times with 1 minute between sets.
Barbell
Push Press
Box
Jumps
Barbell
Back Squats
Workout
Barbell
Back Squat Ramping Sets of 5 until Maximum Training Load is Reached
Hack
Squat 4 x 8 and 1 x 8, 4, 2
Superset
1
Alternating
DB Lunges 3 x 10
Leg
Extensions 3 x 8
Superset
2
Leg
Press 3 x 8
Body
Weight Squats 3 x Failure
Wednesday
Back
No Circuit Warm Up
Superset
A
Close
Grip Lat Pulldowns (V Bar) 4 x 8-10
Medium
Grip Lat Pulldowns (Straight Bar) 4 x 8-10
Superset
B
Rope
face pull to forehead 4 x 8-10
Rope
face pull to neck 4 x Failure
Rope
face pull to chest 4 x Failure
Superset
C
Incline
Prone Reverse Dumbbell Flies 4 x 10
Incline
Prone Dumbbell Rows 4 x Failure
Seated
Cable Rows 4 x 10
Dumbbell
Shrugs 4 x 12
T
Bar Rows 4 x 12
Friday
Chest
Warm
Up
Complete
the sequence 3 times with 1 minute between sets.
Barbell
Push Press
Box
Jumps
Barbell
Back Squats
Workout
Barbell
Bench Press Ramping Sets of 5 until Maximum Training Load is Reached
Low
Incline Dumbbell Press 4 x 8
Superset
Dumbbell
Chest Flies 3 x 8
Dumbbell
Neutral Grip Press 3 x Failure
Push
Ups 3 x Failure
Saturday
Legs
Warm
Up
Complete
the sequence 3 times with 1 minute between sets.
Barbell
Push Press
Box
Jumps
Barbell
Back Squats
Workout
Barbell
Deadlifts Ramping Sets of 5 until Maximum Training Load is Reached
Barbell
Romanian Deadlifts 4 x 8 and 1 x 8, 6, 4
Superset
Sumo
Deadlifts 3 x 10
Back
Extensions 3 x Failure
