This month, we’re stepping things up and focusing on hammering one body part a day, four days per week. Do the workouts in order. On rest days, go for a relaxed 10 to 15-minute run.
DAY 1: Build a Big Back
Towel Dumbbell Row: Wrap a towel around a heavy dumbbell. Grab the towel, hold a support with your opposite hand, and do dumbbell rows, keeping your back flat. Do 8-10 reps, 4 sets.
Halfway Pause Chin-up: Hang from a pullup bar with an underhand grip. Pull your chest to the bar, then lower, stopping once your upper arms are parallel with the ground. Pause, then lower. Do 6-8 reps, 4 sets.
Incline Dumbbell Row: Do 12-15 reps, 3 sets.
Elevated Plank Row Hold: Set up in a single-arm plank with your elbow on a bench, a dumbbell in your right hand. Row the dumbbell up. Hold for 30 total seconds. (If you need to rest after a few seconds, that’s fine, just pick up the dumbbell and keep working your way to 30 total seconds of hold. Do 2 sets per arm.
DAY 2: Powerful Chest
Dumbbell Bench Press: Do 8-10 reps, 4 sets.
Incline single-arm dumbbell press: Do 10-12 reps, 4 sets per side.
Half-bench Single-arm Press: Lie on a bench with a single dumbbell in your right hand, directly over your chest. Slide to the right on the bench so the right side of your torso, your spine, and your right glute are off the bench and tighten your abs to stay balanced. Do presses. Do 10-12 reps, 3 sets per side.
Typewriter Pushup: Do 8-10 total reps, 3 sets.
DAY 3: Massive Legs
Kettlebell Front Squat Countdown Series to Reps: Hold two kettlebells at your chest. Squat until your thighs are parallel with the ground; pause and hold for 5 seconds. Press back up. Do another rep, this time pausing and holding at parallel for 4 seconds; press back up. On the next rep, hold for 3 seconds, then 2 seconds on the following rep, then 1 second on a fifth rep. Immediately start doing front squat reps until you can’t complete any more good reps. Do 4 sets.
Kettlebell Romanian Deadlift: Do 10-12 reps, 4 sets.
Paused Cossack Squat: Stand holding two kettlebells at your chest. Take a step to the right with your right leg; bend your right knee and push your butt back as you do this, lowering into a Cossack squat. Rotate your straight left leg so your foot faces the ceiling. Pause when you’ve gone as low as possible for 1 second, then press back up to a stand. Do 8-10 reps per side, 3 sets.
Paused Front Rack Bulgarian Split Squat: Do 8-10 reps per side, 3 sets.
Day 4: Rest
Go for a 10-15-minute run.
Day 5: Arm Blast
Superset 1: 3 sets
Kneeling Alternating Dumbbell Biceps Curl: Do 10-12 reps.
Dumbbell Hollow Body Skull-crusher: Do 10-12 reps.
Superset 2: 3 sets
Close-grip paused pushup: Do 15-20 reps.
Spider Hammer Curl: Set up with your chest on an incline bench set to a 45-degree angle, dumbbells in your hands, palms facing in. Keeping your upper arms perpendicular to the ground, curl the dumbbells up. Do 10-12 reps.
Superset 3: 3 sets
Perfect Bicep Curl 21s: Stand holding dumbbells at your sides. Curl up until your forearms are parallel to the ground; pause for 1 second. Repeat this seven times. After the seventh rep, curl up all the way, then lower until your forearms are parallel with the ground. Pause. Repeat this 7 times. After that do 7 full curls.
Dumbbell Floor JM Press: Lie on the ground with dumbbells held directly over your shoulders. Lower the dumbbells toward your shoulders, lowering your elbows to your ribcage. Touch the dumbbells to your shoulders then drive back up. Do 10-12 reps.