October Workouts

Monday

Shoulders

Barbell Push Press

Ramp the weight by 10lb each set

5x5

3x3

1x1

Military Press

5x5

Seated Dumbbell Press 4x12, 10, 10, 8

Arnold Press 4x12, 10, 10, 8 (use same weight as standard presses)

Dumbbell Lateral Raises

2x20

5 partial reps at the bottom

5 full reps

5 partial reps at the top

5 full reps

Decline Push Ups 3xFailure

Tuesday

Squats

Barbell Back Squat 5x5

Narrow Stance Squat 5x5

Wide Stance Squat 5x5

Forward Lunge 5x5

Backward Lunge 5x5

Wednesday

Back

500 meter row

Pull Ups 4x10

Close Grip (CG) Lat Pulldowns 4x12, 10, 10, 8

Wide Grip Lat Pulldowns 4xFailure with same weight as CGs

1 Arm Rows 4x12, 10, 10, 8

Horizontal Shrugs 4x10

Thursday

Arms

Barbell Curls 5x5

Dumbbell Seated Curls 4x12

Overhead Dumbbell Extensions 4x10

Dumbbell Hammer Curls 4x12

Dips 4xFailure

EZ Bar Curls 4x28

7 partial reps at bottom

7 full reps

7 partial reps at top

7 full reps

Lying EZ Bar Extensions 4x10

Friday

Deadlifts

Top ½ 5x5

Off of a Step/Box 5x5

Romanian 5x5

Traditional 5x5, 3x3, 1x1