16 Exercises For The Month of February
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SAVAGE HIIT FINISH
Mountain Climbers
4 sets x 45 seconds
- add exercise at the end of a circuit or as a superset
SAVAGEST TRIS THERE IS
A1. Cable Rope Tricep Extensions - Outwards
A2. Cable Rope Tricep Extensions - Downwards
4 sets x 10 reps (2-0-1-0) 2 second negatives
- no rest between A1 & A2
- rest 45 seconds after A2
DELT SMACKETH-DOWN
Leaning Dumbbell Side Lateral Raises L/R
4 x 8 reps (2-0-1-1)
- (2 sec lower - no pause - 1 sec raise - 1 sec hold at top)
CORE OF THE GODS
Kettlebell Windmills L/R
4 x 8 reps (4-0-4-0)
- (4 sec up - 0 - 4 sec down - 0)
HAMSTRINGS OF VALHALLA
Barbell Stiff Legged Deadlifts
4 sets x 10 reps (2-0-1-0)
- (2 second lower - 0 - 1 second lift - 0)
- rest 60 seconds
SHOULDERS OF WOE
Barbell Shoulder Presses
10 x 10 reps - rest 30-45 seconds
- use 75-80% of 1 REP MAX or use 12 REP MAX
TRIS OF THE TIGER
Tricep Dips - Negatives Only
4 sets x 6 reps (10-0-0-0)
- step up to position and 10 second negative Dipping
- keep chest up & feet back to target triceps
BEAST OF BURDEN
Sled Pulls: sets to failure
- one sled pull length = one set
- add a plate (45lb)/ set - continue until failure
- rest 60s between sets
PIPES LIKE AN EGYPTIAN
Pharaoh Push Ups
4 sets x 10 reps (3-0-1-1) rest 45 sec
- (3 sec lower - 0 - 1 sec lift - 1 sec pause at top )
- tuck elbows in & place hands further forward
PLATE SMASHERS
Plate Ribbons
4 sets x 10 reps (2-0-1-0) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift - 0)
- alternate left to right, right to left ribbon motion
NO MORE CHICKEN LEGS
Landmine Reverse Lunges L/R
5 x 10 reps (3-0-1-0)
- (3 sec lower - 0 - 1 sec lift - 0 )
THUNDER CHEST HO
Hammer Strength Incline Chest
4 x 10 reps + drop set
BANG BANG B!TCHES
DB Alternating Bicep Curls - Run the Rack
6+ x 6 reps
- no rest in between sets
Quads Forever
Leg Extensions - 2 Up 1 Down L/R
4 x 10 reps + drop set (3-0-1-0)
- (3 sec lower - 0 - 1 sec lift/extension - 0)
THIS IS SQUATA!
Barbell Squats
4 sets x 6 reps - rest 60 seconds
- use approx 70-80% of 1 rep max
WORKING DAT ASS...CLOWN
Barbell Sumo Squats
4 sets x 6 reps rest 60 seconds
- use approx 70-80% of 1 rep max
- use sumo or conventional stance