29 Exercises For The Month of March
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CROC TIL IT DROPS
Croc Rows
5 sets x 20 reps
- use body english, no lifting straps
HOLY CHESTICLES
A1. Cable Chest Flyes - Vertical
A2. Cable Chest Flyes - Low
A3. Cable Chest Flyes - Bent Over
4 sets X 10³ reps
- complete A1, A2 & A3 then rest 60 seconds
- use the same weight for all exercises
SAVAGE TENSION
Leg Press With Band Resistance
4 sets x 10 reps
- rest 60 seconds
- build up plate by plate then perform 4 working sets
I CRUSH BICEPS
Preacher Dumbbell Hammer Curls L/R
4 sets x 10 reps + drop set (2-0-1-0)
- (2 sec lower - 0 - 1 sec lift/curl - 0)
- drop set = another 4 sets x 10 reps (or failure) with 20% drop/ set
- rest 45 seconds
TRAP CITY B!TCH
A. Barbell Shrugs - Pyramid Up
5 reps/ set to peak set
- 45 second rest
- start with only 1 plate - add 45lb & 25lb plates only
B. Barbell Shrugs - Pyramid Down
reps to failure/ set
- no resting
- drop set same increments as build up
Why So Latissimus?
Lat Pulldowns - wide grip
4 sets x 10 reps (3.0.1.0)
- 3 second negatives
Why So Latissimus?
Lat Pulldowns - narrow grip
4 sets x 10 reps (3.0.1.0)
- 3 second negatives
EXPLOSIVE PEC POWER!
Hammer Strength Chest Press with Resistance Bands
4 sets x 10 reps
- rest 60 seconds
- affix resistance bands to machine for progressive overloading
QUADS FOREVER
Leg Extensions - 2 Up 1 Down L/R
4 sets x 10 reps + drop set (3-0-1-0)
- use 2 legs to get weight up & lower with 1 leg
- weight should be difficult to raise with 1 leg
- 3 second negatives
- drop set = 4 drops at 20% (that's what i like)
Superhero Gun Show
Barbell Bicep Curls - Hand Offs
3 sets x AMRAP (as many reps as possible)
- no rest, back and forth with your partner
SAVAGE PULL UP CHALLENGE
Pull Ups 100 reps total
- complete 100 pull ups in shortest amount of time
- perform as many reps per set and rest as you like
- 1st to finish is alpha savage; 2nd is a beta b!tch
LAT ORDER 66
Seated Cable Lat Rows w/ V-Handle
6 sets x 11 reps
- 11th reps should be difficult
- rest only 30 seconds
CHAINED PEC BUSTERS
Chest Dips With Chains
4 sets x 10 reps or failure
- rest 60 seconds
- build up adding chains (or weighted belt) for more resistance
UNBRIDLED CHEST
A. Barbell Bench Press With Bands
5, 5, 5, 3, 3, 3 reps
- for power & strength
B. Barbell Bench Press With Bands
4 sets x 10 reps
- for explosivity
- adjust bands and weights accordingly
Filthy Snatch
Dumbbell Snatches L/R
5 sets x 10 reps
- run the rack, move up 5lbs/set
Jump Around
For 90% Max Height
6 sets x 1-3 reps
Tri or Die
Smith Machine Reverse Grip Tricep Press
4 sets x 10 reps + drop set (3.0.1.0)
- line up hands shoulder width apart, underhand grip, in line with top abs
THE GUN SHOW
Cable (High) Bicep Curls With Handles - Pyramid Up & Drop Set Down
4 sets x 8 reps (2.0.1.0)
- rest 45 seconds
- (2 second lower - 0 - 1 second lift - 0)
- build up 5lbs/set to peak + 4 working sets at peak
- then drop set down 5lbs/set no resting
PRESS OF HUMILITY
Barbell Shoulder Press - Floor Seated
4 sets x 10 reps (2-0-1-1)
- 60 second rest
- (2 second lower - 0 - 1 second lift - 1 second pause at top)
- set power rack safety bars an inch below collar bone
Sled Of Pain
Sled Push
40 ft x keep stacking plates
- add one plate, complete 1 lap, rest 60s, repeat
- continue until sled does not move
LUCK STARTS AFTER YOU GIVE 100
Barbell Squats
10 sets x 10 reps - rest 60 sec
- use approx 70% of 1 rep max
- if successful (10 x10) increase weight 5-10lbs next time
- recommended only once a week or every 2 weeks
And I'll Form The Chest
Barbell Close-Grip Bench Press - 1½ reps
4 sets x 10 reps
- move hands inwards 1-2" closer - loads up triceps more than shoulders
- if you squeeze your hands inwards as you lower you'll engage even more chest
SCORPION CHEST CUTS
Cable Chest Flyes - Vertical
4 sets x 5 reps (2-5-1-0)
- (2 second lower - 5 second hold at bottom - 1 second lift - 0)
- rest 45 seconds
Bromerica F*ck Yeah!
Plate Front Raise
4 sets x 20 reps OR 4 sets x 10 reps (3-0-1-0)
- men use 45lb plates, women use 25lb plates
OH THOSE RUSSIANS TWISTS
Medicine Ball Russian Twists
4 sets x 45 seconds
- slower tempo adds difficulty
- can be substituted with a plate, dumbbell or kettlebell
SLAUGHTERING ARMS
A1. Dumbbell Overhead Tricep Extensions: 8 sets x 8 reps
A2. Dumbbell Bicep Hammer Curls Press: 8 sets x 8 reps
- 8th rep has to be challenging - no rest between sets
- warm up sets do not count
BICEPS OF THE APOCALYPSE
A. Barbell Lap Curls - Pyramid Up
4-6 sets x 15-3 reps
- keep increasing the resistance each set
- stop once you can only complete 3 reps
B. Barbell Lap Curls - Pyramid Down
4-6 sets x As Many Reps As Possible (AMRAP)
- at 3 rep max perform as many reps to failure
- reduce the resistance and perform AMRAP/ set
THE DARTH LIFT FORCE
Barbell Deadlifts With Bands
5, 5, 5, 3, 3, 3, 1, 1, 1 reps
- rest 60-90 seconds
- only use 25 & 45lb plates
- resistance bands overload muscles
- at the top of lift for future training
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