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DELTA PUNISHMENT OOH RAH
Cable Front Shoulder Raise L/R
4 sets x 8 reps (2-0-1-2)
- 45 second rest
- (2-0-1-2) = (2 sec lower - 0 - 1 sec lift - 2 sec pause at top)
UNION JACKED BACK BEEF
Dumbbell Bent Over Rows L/R
Pyramid Up + 3 sets x 5 reps
- only rest is the changing of dumbbells
- start at 50% - increase 5-10lbs per set until peak
KAMEHAMEHA DEADLIFTS
Barbell Deadlifts
20, 15, 10, 5, 3, 3, 3 reps
- use 25 & 45lb plates building towards 3 working sets
- 3rd rep should be a tough sum bitch
- rest 60 seconds
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
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
GAME OF TEAR DROPS
Landmine Reverse Lunges L/R
5 sets x 8 reps (2-0-1-1) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/lunge - 1 sec pause at top)
- leg closest to the bar steps back
DIRTY FILTHY SNATCH
Dumbbell Snatch L/R - Pyramid Up
4+ sets x 8 reps 45 second rest
- pyramid up 5lbs/ set
- start with the weaker arm
LATS WITHOUT FEAR
Cable Incline Lat Pulldowns w/Rope
4 sets x 10 reps + drop set - rest 45 seconds
-(3 second lower - 0 - 1 second lift/pull - 0)
- drop set= 20% drop/set - no rest
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
SAVAGEST TRIS THERE IS
A1. Cable Rope Tricep Extensions - Outwards
A2. Cable Rope Tricep Extensions - Downwards
4 sets x 10 reps (2-0-1-0) 2 second negatives
- no rest between A1 & A2
- rest 45 seconds after A2
ROCK HARD CLAMS
Dumbbell Front Raises On Incline Bench
4 sets x 8 reps (2-0-1-2)
- 2 second lower, 1 second lift, 2 second pause at top
- 45 second rest
QUADS OF THICKNESS
Barbell Hack Squats
4 sets x 8 reps rest 60-90 seconds
- start lift with bar behind the body
- warm up & build up appropriately
GRRREAT EXPECTATIONS
A. Barbell Bench Press
4 sets x 8 reps (75% 1rm) rest 60 sec
B. Barbell Bench Press - Extended Sets
2 sets x 8, 4, 2 reps (75% 1rm)
- 8 reps, 15 sec rest, 4 reps, 15 sec rest, 2 reps, 60 sec rest
TRIS OF THE TIGER
Tricep Dips - Negative Only
4 sets x 6 reps (10-0-0-0) rest 45 seconds
- (10-0-0-0) = (10 sec negative/lower - 0 - 0 - 0)
- step up after each rep & lower as slow as possible
- keep chest up and feet back to target triceps
DELT CLANGIN’ & BANGIN’
Dumbbell Side Lateral Raises
Pyramid Up & Down: 6 sets x 5, 5, 5 reps
- 1st, 3rd, 5th pyramid up: light, medium, heavy dumbbells
- 2nd, 4th, 6th pyramid down: heavy, medium, light dumbbells
- 5lb increases eg: 25, 30, 35lbs
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
DANGLING NUTS
Barbell Squats - Band Suspended Kettlebells
4 sets x 10 reps
- suspend 25lb kettlebells with bands on each side
- rest 60 seconds
JUST SHRUG AWAY 2
Dumbbell Shrugs - Run The Rack
4+ sets XAMRAP (20 reps max)
- rest 45 seconds
- run the rack - 10lb increase/ set
- perform “as many reps as possible” per set (20 reps max)
- continue until you cannot perform 5 reps
HEAVY FIVER POWER
Barbell Deadlifts (sumo)
5 sets x 5 reps
- rest 60 seconds
- sumo or conventional, you choose
MAXIMUS ABDOMINIS
A1. Ab Sprinters: 4 sets x 30 seconds
A2. Mountain Climbers: 4 sets x 30 seconds
- no rest
HORSESHOES FROM HADES
Barbell Skull Crushers: 4 sets x 10 reps (2-0-1-0)
- 2 second negatives
QUADS FOREVER
Leg Extensions - 2 Up 1 Down L/R
4 x 10 reps + drop set (3-0-1-0)
- 3 second negatives
- drop set = 4 drops at 20% (that's what i like)