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TRICEPS SMASH
Tricep Overhead Extensions W/ Rope
4 sets x 8 reps (2-0-1-0)
rest 45 seconds
(2 sec negative - 0 - 1 sec positive - 0)
set up rope attachment at hip level
SAVAGEST TRICEPS THERE IS
Cable Tricep Extensions 4 sets x 8 reps (2-0-1-0)
A1 Reverse Grip L/R
do not rest - immediatedly perform A2
A2 Overhand Grip L/R
(2-0-1-0) = (2 sec lower - 0 - 1 sec lift/extension - 0)
complete A1 & A2 left then A1 & A2 right
rest 45 seconds
CHAINS OF GAINS
Chained Side Lateral Raises
5 sets x 10 reps (2.0.1.0)
45 second rest
(2 second lower - 0 - 1 second lift - 0)
adjust chain length for progressive overload (as links are lifted off ground it gets heavier)
WICKED WICKED LEGS
Walking Lunges
4 sets x for distance
rest 60 seconds
use distance as the goal (approx 20-30 total steps)
never make the knee touch the ground
if space is limited substitute w/alternating lunges
SUICIDE LATS 3 - INSANITY
Lat Pulldowns Wide Prone Grip - Pyramid Up
3 sets x 8 reps (2-0-1-0)
rest 45 seconds
(2 second lower - 0 - 1 second lift - 0)
start at approx 50% of max
build up one plate/set to max (3 sets x 8 reps)
ENGORGED MEAT PUPPETS
Cable Chest Flyes - Lower
4 Sets X 6 Reps (2-5-1-0)
rest 60 seconds
(2 sec lower - 5 sec hold at bottom - 1 sec lift - 0)
perform flye movement towards mid abs
bend elbows slightly as they move back
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 x 10 reps
for explosivity
adjust bands and weights accordingly
GRANITE BOULDERS
Dumbbell Bent Over Reverse Flyes
4 sets x 10 reps (2-0-1-0)
(2 second lower - 0 - 1 second lift - 0)
45 second rest
STRONGEST TRIS THERE IS
Cable Tricep Extensions - Reverse Grip L/R
4 sets x 10 reps (3-0-1-0)
rest 45 seconds
(3 second lower - 0 - 1 second lift - 0)
SHREDDED PUMPKINS
Landmine Shoulder Press L/R
4 sets x 10 reps (3-0-1-0)
(3 second lower - 0 - 1 second lift - 0)
45 second rest
OBLIQUE FREAK
Kettlebell Windmills L/R
3 sets x 8 reps (2-1-2-1)
(2 second(s) lower - 1 s pause at bottom -2 s lift - 1 s pause at top)
dumbbells can be substituted
ANCIENT PLANK OF DOOM
Cable Plank Rows L/R
4 sets x 8 reps (3-0-1-0)
(3 second lower - 0 - 1 second lift - 0)
can substitute cable with resistance band
SUICIDE LATS 2
A1. Lat Pulldowns Wide Prone Grip: 5 sets x 10 reps
A2. Lat Pulldowns Supine Grip
5 sets x 10 reps
rest 60 seconds
no rest between A1 & A2
use same weight for both exercises
THE STALLION WHO RACKS THE WORLD
Rack Pulls (Sumo): 3 sets x 3 reps
rest 60 seconds
use your common sumo or conventional stance
set up safety bars just below knees or shins (your deadlift sticking point)
build up a plate at a time - 3-5 reps until max weight
SHOULDER PLATE SMASHER
A1. Plate Front Raise
4 sets X 10 reps (2-0-1-0)
2 second lower - 0 - 1 second lift - 0
A2. Plate Ribbons
4 sets X 10 reps (2-0-1-0)
2 second lower - 0 - 1 second lift - 0
alternating left to right, right to left ribbon motion
complete a1 & a2 then rest 45 seconds
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
CHOP CHOP CHOP
Medicine Ball Wood Choppers
4 sets x 45 seconds
lift medicine ball overhead (inhale)
chop down with force (exhale)
OH THOSE RUSSIANS TWISTS
Medicine Ball Russian Twists
4 x 45 seconds
slower tempo adds difficulty
can be substituted with a plate, dumbbell or kettlebell
ROCK HARD CLAMS 2
Dumbbell Front Raises On Incline Bench: 4 sets x 10 reps (2-0-1-1)
(2 sec lower - 0 - 1 sec lift - 1 sec hold at top)
45 second rest
WE SQUAT IN HELL
Barbell Squats (Your Bodyweight)
5 sets x 20 reps
resistance used should be your bodyweight
if you weigh 225lbs use 225lbs for 20 reps
rest 60 seconds
SUPERIOR POSTERIOR
Sled Lat Row w/Hip Extension L/R
4 sets x 10 reps (or distance)
rest 60 seconds after both arms
can use rep method or set distance goal
ROCK HARD LAT SPREAD
Cable Lat Pushdowns
4 sets x 10 reps + drop set (3-0-1-0)
(3 sec eccentric - 0 - 1 sec concentric - 0)
rest 60 seconds
drop set=20% drop/set (no rest)
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