Bookmark this page for all our July Workout of the Day workouts. Check in daily for your motivation and inspiration. Thank you for the continued support.

HAMMER & SMASH

A1. Cable Rope Hammer Curls - Double Pump At Top
4 x 10 reps + drop set (2-0-1-double pump)
- 2 second lower - 0 - 1 sec lift - double pump at top

A2. Cable Rope Tricep Extensions - Spread Aparts
4 x 10 reps + drop set (3-0-1-0)
- 3 second lower - 0 - 1 sec lift - 0
- drop sets should be approx. 20% drops of total

BEAST OF BURDEN

Sled Pulls sets to failure
- one sled pull length = one set
- add a plate (45lb)/ set - continue until failure
- rest 60s between sets

ROCK HARD LAT SPREADIN’

Cable Lat Pushdowns
4 sets x 8 reps (3-0-1-1) + drop set, rest 45 seconds
- (3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
- drop set = reduce 20% each set, eg: 100, 80, 60, 40lb w/ no rest

THE STALLION WHO RACKS THE WORLD

Rack Pulls (Sumo or Conventional)
3 sets x 3 reps
- rest 60 seconds
- use sumo or conventional stance (your common deadlift stance)
- set up safety bars just below knees or shins (your deadlift sticking point)
- build up one plate at a time performing 3-5 reps until max weight

LIFT LONG AND PROSPER

Standing Barbell Curls
5 sets x 8 reps + drop set - rest 45 sec
- 5 sets x 8 reps (same weight) then drop set
- drop set = decrease 10lbs/set x 8 reps (or failure)

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

IMMORTAL SQUATS

KETTLEBELL SQUATS 4 sets
6 reps - 6 second pause (at bottom, thighs parallel to ground),
5 reps - 5 second pause,
4 reps - 4 second pause,
3 reps - 3 second pause,
2 reps - 2 second pause,
1 rep - 1 second pause. Rest.
- rest 45 seconds
- recommended total weight: women 30lbs+; men 50lbs+

SUICIDE LATS

A1. Cable Lat Pulldowns - Wide Overhand Grip
A2. Cable Lat Pulldowns - Narrow Underhand Grip
5 sets x 8² reps (2-0-1-0) rest 60 seconds
- 2 second lower - 0 - 1 second lift - 0
- no rest between A1 & A2
- use same weight for both exercises

I HAVE THE CHEST POWER!

Hammer Strength Chest Press - Dirty 30s
4 sets x 10 top half, 10 bottom half, 10 full reps
- warm up to a challenge set and use that as 4 working set weight
- for variety can switch bottom half then top half every other set
- rest 60 seconds

PATRIOT TRICEP MEAT

Overhead Tricep Extensions w/Rope L/R
4 sets x 8 reps + drop set (2-0-1-0) rest 45 sec
- (2 sec lower - 0 - 1 sec lift/extension - 0)
- drop set = reduce one plate or 20%/ set

AMAZON STRONG AS STEEL

Dumbbell Thrusters
4 sets x 12 reps (2-0-1-0)
- rest 45 seconds
- 2 second lower - 0 - 1 second lift - 0
- recommended total weight: women 30lbs+; men 50lbs+

BORN AGAIN BENCH PRESS

A. Bench Press: 4 sets x 6 reps
- warm up to working sets - rest 60 seconds

B. Bench Press With Slingshot: 3 sets x 3 reps
- add 10% more weight - rest 60 seconds

THIS IS BACK DAY

Seated Cable Lat Rows
Run Stack Up x 10-3 reps
- 10 reps < 100 lbs, 5 reps 100lbs - 200lbs, 3 reps > 200 lbs
- start at 50lbs
- move up one plate each set
- rest 30 seconds

SAVAGE HAMMER TIME

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

DELTA BOULDER FORCE

Dumbbell Front Raises
4 sets x 3 reps (1-0-1-10)
- 1 second lower - 0 second pause at bottom - 1 second lift - 10 second pause at top

FLEXIN’ CHAINS OF VALHALLA

Alternating Bicep Curls With Chains
5 sets x 10 reps
- rest 45 seconds
- adjust chain length for weight distribution
- load increases as each link is lifted off the ground

Save

Save

Save

Save