August Workouts

Monday

Legs

Barbell Back Squat 5x5

Seated Extensions 2x30

Leg Press 2x30

Seated Curls 2x30

Walking Lunges 30

Barbell Deadlifts 5x5

Tuesday

Shoulders

Barbell Push Press 5x5

Barbell Military Press 5x5

Seated DB Press 4x10, 8, 8, 6

Arnold Press 4x10, 8, 8, 6

Lat Raises 4x12

Barbell Front Raise 4x10

Barbell Upright Row 4x8

Decline Pushups 4xFailure

Wednesday

Back

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

Seated Row Drop Sets 4x12, 10, 10, 8

T Bar Rows 4x12

Thursday

Chest

Barbell Bench Press 5x5

Incline DB Press 4x12, 10, 10, 8

Decline DB Press 4x12

Flat DB Flies 4x10

Pushups 4xFailure

Friday

Arms

Barbell Curl 4x10

Overhead DB Extensions 4x12

Seated DB Curls 4x10, 8, 8, 6

DB Kickbacks 4x10

Reverse Tricep Pushdowns 4x12, 10, 10, 8

Rope Hammer Curls 4xAMRAP with weight used in pushdowns

EZ Bar Curls 4x21 (7 bottom to middle, 7 middle to top, 7 full extension)

Dips 4xFailure