23 Exercises For The Month of November
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SKELE-BUSTERS
Barbell Deadlifts (Sumo)
4 sets x 10 reps - rest 60-90 seconds
warm up & build up to 4 working sets
sumo or conventional - approx 12 rep max
VICIOUS FORTITUDE
A. Barbell Bench Press
3 sets x 8 reps - rest 60 seconds
warm up & build up appropriately
B. Barbell Bench Press - Extended Set
2 sets x 8, 4, 2 reps - rest 15, 15, 60 seconds
rest 60 seconds after extended set
use the same weight for the extended set
PLYMOUTH ROCK HARD
Dumbbell Side Lateral Raises - Drop Set
4 Sets X 6, 10 Reps (Heavy, Lighter)
6 reps w/ heavy DB then 10 reps w/ lighter DB
rest 60 seconds
lighter DB = approx 60% of heavy DB
SAVAGE ORC POWER
Barbell Deadlifts Conventional
1 set x AMRAP @ 85% 1 rep max
Barbell Deadlifts Conventional
4 sets x 6 reps @ 75% 1 rep max
1 rep max = maximum weight lifted for 1 rep
warm up appropriately - rest 60 to 120 seconds
MAXIMUS ABDOMINUS
A1. Ab Sprinters: 4 sets x 30 sec
A2. Mountain Climbers: 4 sets x 30 sec
complete A1 & A2 then rest 30 seconds
superset w/other exercises for active recovery
HOCUS POCUS B!TCHES
1 Arm Dumbbell (Db) Shoulder Press L/R - Pyramid Up & Pyramid Down: 4 sets x 6,6,6 reps (light, medium, heavy)
1st, 3rd set pyramid up: light, medium, heavy DB
2nd, 4th set pyramid down: heavy, medium, light DB
left 6,6,6 reps; right 6,6,6 reps; rest 60 seconds
LATS OF DOOM
Sled Pulls With Strongman Harness
3 sets x 1 lap
rest 60-90 seconds
build up: 50%, 65%, 80%, 95%, 95%, 95%
1 lap = 30-40 yards (±100 ft)
can substitute harness pull with prowler push
LATS WITHOUT FEAR
Cable Incline Lat Pulldown With Rope
4 sets x 10 reps + drop set (3-0-1-0)
(3 sec negative/lower - 0 - 1 sec positive/pull - 0)
drop set = 1 set of 20% drop/set eg:100, 80, 60, 40%
rest 45 seconds
set incline at approximately 60°
KAMEHAMEHA DEADLIFTS
Barbell Deadlifts (Sumo)
20, 15, 10, 5, 3, 3, 3 reps
rest 60 seconds
use 25 & 45 lb plates building to 3 working sets
3rd rep should be a tough sum b!tch
use your fav stance - sumo or conventional
LATS OF DOOM
Dumbbell Bent Over Rows L/R - Run The Rack Up
6± sets + 3 working sets x 6 reps
rest 45 seconds after pair of sets (left & right)
start at 40% max and increase 10lb/set
build up to 3 working sets at 6 rep max
CHEST OF THE DRAGON
Dumbbell Floor Chest Press
4 sets x 8 reps
rest 45 seconds
build up to 4 working sets at 8 rep max
back on floor with knees bent (or legs flat)
CHAINED PEC BUSTERS
Chest Dips With Chains
4 sets x 10 reps or failure
rest 60 seconds
add chains (or weighted belt) for resistance
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 (no swinging)
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
DEEZ DANGLIN’ NUTS
Barbell Box Squats With Band Suspended Weight
3 Sets X 5 Reps (2.1.1.0)
rest 60 seconds
(2 sec lower - 1 sec pause on box - 1 sec lift - 0)
suspend 25lb kettlebells (or plates) from bands
use approx 70% of 1 rep max
MAKE AMERICA SAVAGE AGAIN
A1. Right Hand Slams 4 Sets X 10 Reps
A2. Left Hand Slams 4 Sets X 10 Reps
A3. Overhead Slams 4 Sets X 10 Reps
rest 60 seconds
VICIOUS FORTITUDE
A. Barbell (BB) Bench Press
3 sets x 8 reps
rest 60 seconds
warm up & build up appropriately
B. BB Bench Press - Extended Set
2 sets x 8, 4, 2 reps - rest 15, 15, 60 seconds
- 8 reps, rest 15 sec, 4 reps, rest 15 sec, 2 reps, rest 60 seconds after extended set
- use the same weight for the extended set
FILTHY SICKLES
Medicine Ball Woodchopper L/R
4 sets x 60 seconds (30 seconds/side)
similar to russian twist but diagonal movement eg: left shoulder to right hip; then right to left
can be substituted w/dumbbells or kettlebells
KING SIZED PEAKS
Laying Cable Hammer Curls With Rope
4 sets x 10 reps (2.0.1.0)
rest 45 seconds
(2 second lower - 0 - 1 second lift - 0)
SIDE DELTS SUCKA-HEADS
Cable Side Lateral Raises L/R
4 sets x 10 reps (2.0.1.1)
rest 45 seconds
(2 sec negative - 0 - 1 sec positive - 1 sec pause at top)
PRESS THE SAVAGE HEAVENS
Barbell Shoulder Press (GVT)
10 sets x 10 reps rest 60 seconds
GVT = German Volume Training
use approx 60% of 1 rep max
SPARTAN LADDER OF HELL
A1. 2 Kettlebell Squats
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
total weight: mens: 60lbs+; women: 40lbs
A2. Push Ups
1, 2, 3, 4, 5, 6, 7, 8, 9,10 reps
eg: 10 squats, 1 push up, 9 squats, 2 push ups...
no rest between exercises
CHAINS OF GAINS
Barbell Deadlifts (Sumo)
3 sets x 3 reps rest 60 seconds
warm up and build up appropriately
sumo or convential stance acceptable