February Workouts

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