October 2019 Monthly Workout

Workout 1 – Push

Squats 3 X 6 – 8
Leg Press 2 X 10 – 12
Calf Raise 4 X 8 – 10
Bench Press 3 X 5 – 7
Standing Barbell Overhead Press 3 X 6 – 8
Triceps Pressdowns 2 X 8 – 10
Overhead Triceps Extension 2 X 8 – 10

Workout 2 – Pull

Deadlifts 2 X 1 - 5
Leg Curl 2 X 10 – 12
Bent-over Row 3 X 5 – 7
Pull Ups 3 X 6 – 8
Barbell Shrugs 3 X 8 – 10
Face Pulls 2 X 10 – 12
Barbell Curl 2 X 8 – 10
Dumbbell Hammer Curl 2 X 8 – 10

Full body + dropsets will do it. 💦

1. DB deadlift x10

2. DB floor press x10

*3A. DB side raise x10
*3B. DB front raise x10

*4A. DB curl x10
*4B. DB hammer curl x10
*4C. DB extension x10
*4D. DB Tate press x 10

5A. Squat thrust x30s
5B. Plank x30s

Rest 30-60s. Repeat 3-5x pic.twitter.com/N5vgd7T5To

— humanfitproject (@humanfitproject) July 22, 2019

September 2019 Monthly Workout

Workout 1 – Push

Bench Press 3 X 5 – 7
Seated Dumbbell Shoulder Press 3 X 6 – 8
Incline Dumbbell Press 3 X 8 – 10
Side Lateral Raises 2 X 10 – 12
Triceps Pressdowns 2 X 8 – 10
Overhead Triceps Extension 2 X 8 – 10

Workout 2 – Pull

Bent-over Row 3 X 5 – 7
Pull Ups 3 X 6 – 8
Barbell Shrugs 3 X 8 – 10
Face Pulls 2 X 10 – 12
Barbell Curl 2 X 8 – 10
Dumbbell Hammer Curl 2 X 8 – 10

Workout 3 – Legs/Abs

Squats 3 X 6 – 8
Romanian Deadlifts 2 X 8 – 10
Leg Press 2 X 10 – 12
Leg Curl 2 X 10 – 12
Calf Raise 4 X 8 – 10
Hanging Leg Raise 2 X 10 – 15