March 2017 Exercises

Bookmark this page for all our March 2017 Workout of the Day workouts. Check in daily for your motivation and inspiration.

These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.


shoulder exercise: barbell shoulder press stone cold

SHOULDERS S.O.B.

Barbell Shoulder Press
5 sets x 8 reps + drop set (3-0-1-0) rest 45 seconds
(3-0-1-0) = (3 sec lower - 0 - 1 sec lift/press - 0)
drop set = drop 20%/set - 8 reps or failure - no rest


shoulder exercise: lateral raises rock

DELT CLANGIN’ & BANGIN’

Dumbbell Side Lateral Raises
Pyramid Up & Down: 6 sets x 5, 5, 5 reps
1st, 3rd, 5th pyramid up: light, medium, heavy dumbbells
2nd, 4th, 6th pyramid down: heavy, medium, light dumbbells
5lb increases eg: 25, 30, 35lbs


ab exercise: coffin situps undertakebro

DEADMAN SIT UPS

Coffin Sit Ups With Plate
4 sets x 8 reps (4-0-1-0) rest 45 seconds
(4 sec lower - 0 - 1 sec lift/sit up - 0 )
keep plate (or weight) up high glued to the ceiling


leg exercise: deadlifts sumo savage

DEADLIFT MADNESS

Barbell (Sumo) Deadlifts
5 sets x 4 reps - rest 60-90 seconds
build up with 4 reps with 45lb & 25lb plates only
use sumo or conventional stance


chest exercise:chest flyes stingbro

SCORPION CHEST CUTS 2

Cable Chest Flyes - Vertical
4  sets x 8 reps (2-2-1-0)  rest 45 seconds
(2 sec lower - 2 sec bottom squeeze - 1 sec lift/flye - 0)
can giant set with other chest flye movements


bicep curls: db hammer curls thor

HAMMERS FROM VALHALLA

Dumbbell Hammer Curls - Rack Runs
A.    Run Rack Up: 6 reps/set - increase 5lbs/set
B.    Run Rack Down: AMRAP/set - decrease 5lbs/set
AMRAP = As Many Reps As Possible - rest 30 seconds


trap exercise: barbell shrugs humungus

MAD TRAPS - HUMUNGUS RACK

Barbell Racked Shrugs
5 sets X 10 reps (1-0-1-2) rest 60 seconds
(1 sec lower - 0 - 1 sec lift/shrug - 2 sec pause at top)
start in racked position & only shrug with your traps


trap exercise: dumbbell shrugs - daddy humungus

MAD TRAPS 2 - JUST SHRUG AWAY

Dumbbell Shrugs - Run The Rack
4+ sets x AMRAP (20 reps max) rest 45 seconds
run the rack - increasing 10lbs/set
AMRAP = “As Many Reps As Possible”
continue until you cannot perform 5 reps


bicep exercise: rope hammer curls ramsebro

KING SIZE MEGA PEAKS

Laying Cable Hammer Curls w/ Rope
4 sets x 8 reps w/ extra pump at top
extra quarter pump contraction at top of each rep
build up appropriately to working sets - rest 45 seconds


leg exercise: squats band suspended kettlebells - broverine

DEEZ DANGLING NUTS

Barbell Squats w/ Band Suspended Weight
5 sets x 8 reps - rest 60 seconds
suspend 25lb kettlebell (or plate) with bands
use weight that is challenging for 8 reps


back exercise: lat pushdown - medusa

ROCK HARD LAT SPREADIN’

Cable Lat Pushdowns
4 sets x 8 reps (3-0-1-1) + drop set, rest 45 seconds
(3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
drop set = reduce 20% each set, eg: 100, 80, 60, 40lb w/ no rest


chest exercise: bench press band suspened weights - mrb

I PITY DA TITTIES

BB Bench Press  w/ Band Suspended Weights
5 sets x 8 reps (2-2-1-0)  rest 60 seconds
(2 sec lower - 2 sec bottom pause - 1 sec lift/press - 0)
suspend 25lb kettlebell (or plate) with bands


bicep exercise: barbell curls - brogan

21 GUN SALUTE

Barbell Bicep Curls - 21s
4 sets x 7 ½ reps, 7 sec iso hold , 7 full reps
½ reps = 7 reps from top to middle (90° to 0°)
iso hold = 7 sec hold at middle (0°)
full reps = 7 full range - regular (90° to - 90°)


shoulder exercise: dumbbell front raise - bromerica

OMEGA FRONT DELTA

Dumbbell Front Raises - Neutral Grip
4 sets x 8 reps (2-0-1-1) rest 45 seconds
(2 sec lower - 0 - 1 sec lift - 1 sec pause at top)
strict form - no body english


back exercise: lat w-pulldowns - cobra

COBRA LAT FORGIN’

Cable Kneeling Lat W-Pulldowns
4 sets x 8 reps (3-0-1-1) rest 45 seconds
(3-0-1-1) = (3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
kneel or sit on bench for adequate range of motion


chest exercise: bench with bands - freakenstein

ME FAST & ME STRONG

Barbell Bench Press W/ Bands
6 sets x 5 reps - rest 60 seconds
approximately pr tension: 40% at bottom; 70% at top
reps are to be performed explosively


back exercise: kayak rows - scorpibro

LATS OVER HERE!

Cable Kayak Rows W/ Rope L/R
4 sets x 8 reps (3-0-1-0) rest 45 seconds
(3-0-1-0) = (3 sec lower - 0 - 1 sec lift/row - 0)
use staggered grip w/ rope & keep arms extended


 

 
 

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