20 Exercises For The Month of August
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MOST SAVAGE WALK
Double Barbell Farmer's Walk
4 sets x 40ft walks - rest 120 seconds
- load both bars evenly & with clips - lift & walk
- build up gradually to peak set (peak set x4)
- if barbell tips - put both down - lift & continue
This is one of the hardest exercises ever you'll come across.
Not only will the weight challenge you but holding the barbells independently will expose your weaknesses.
Walking with the bars will cause the bars to wobble, dip or slip, which will test your grip - even if you chose to use straps.
If you walk slowly the bars may wobble less but you'll be holding the weight longer - more sum bitch.
If you move too quickly then the barbells will control you - nasty sum bitch.
Be patient. Be strong. But challenge yourself.
CHAINED PEC BUSTERS
Chest Dips With Chains
4 sets x 10 reps or failure
- rest 60 seconds
- build up adding chains (or weighted belt) for more resistance
Point your chest to the ground. Loading the front of your body will focus on your Chest.
Try keeping the legs straight or bent in front of your chest.
Once your legs move behind your chest you start loading the triceps.
Your legs make up half your body it's more important than you think.
Physics-bro!
OH THOSE RUSSIANS TWISTS
Medicine Ball Russian Twists
4 x 45 seconds - rest 45 seconds
- rainbow like motion from hip to hip - tap ground
- can substitute ball with kettlebell, plate or dumbell
The Russian twist is a great exercise to add to supersets. Tight on time? Superset your exercises with some active recovery.
Furthermore, the russian twist can be progressed or regressed based on skill level.
For added difficulty: slow down the movement for more muscle activation, work for time, more reps, reduce rest periods.
The exercise can be regressed (made easier) by: removing the weight and solely going through the range of motion, keeping the heels on the ground, reducing reps, reducing work time or increasing rest periods.
VALHALLAN TRICEP MEAT
Dumbbell Overhead Tricep Extensions - Pyramid Up & Pyramid Down
6 sets x 6, 6, 6 reps (light, medium, heavy)
- 1st, 3rd, 5th set pyramid up: light, medium, heavy dumbbells
- 2nd, 4th, 6th set pyramid down: heavy, medium, light dumbbells
- 5lb increases (eg: 20, 25, 30 lbs)
Don't worry about the weight. Get the motion down first.
If the exercise, any exercise, can be performed standing up, then stand up.
Back supported exercises using benches negate your core from working. Be efficient.
But that doesn't mean performing simultaneous dumbbell chest presses and leg raises like men's fitness recommends. duh, potato!
Are you a jellyfish with no spine? no?
Then stand up and do your exercises.
COBRA LAT FORGIN’
Cable Lat W-Pulldowns
4 sets x 8 reps (3-0-1-1) rest 45 seconds
- (3 second lower/ negative - 0 - 1 sec lift/ positive - 1 sec hold)
- kneel or sit on bench for adequate range of motion
Warm up adequately. The sets recommended are working sets unless otherwise stated.
Build up to your work set and do the damn work.
Your warm up sets are meant to practice the movement, warm up muscles, and mentally prepare for your exercises.
The warm up is the Savage Barometer.
Turn up the heat up, build the pressure and do the work.
Hammer it.
IRON PECS
Cable Chest Flyes On Stability Ball
4 sets x 8 reps (2-0-1-1) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift/flye - 1 sec squeeze at top)
- sit on ball - grab handles then roll out and flye
How are the chest flye on the cable machine different than dumbbell chest flyes?
Dumbbell chest flyes have gravity, downward force, acting on your chest. Unless, you're a flat-earther that doesn't believe in gravity. lol.
Cable chest flyes use tension, outward force, pulling your titties apart.
Either way, it's less about how far you're stretching at the bottom of the movement, but rather the squeeze and contraction of the muscle.
Chesticles out.
AND I’LL FORM THE TRICEPS
Barbell Close Grip Bench Press w/ The Sling Shot
4 sets x 8 reps
-60 second rest
MAD TRAPS
Barbell Racked Shrugs
5 sets x 10 reps (1-0-1-2)
- (1 second lower - 0 - 1 second Lift - 2 second pause at top)
- 45 seconds rest
- start in racked position & only shrug with your traps
SAMURAI JACKED
Barbell Squats
5 sets x 4 reps
- rest 60 seconds
- warm up building up in weight
UNBRIDLED CHEST
A. Barbell Bench Press With Bands
5, 5, 5, 3, 3, 3 reps
- for power & strength
B. Barbell Bench Press With Bands
4 x 10 reps
- for explosivity
- adjust bands and weights accordingly
PYRAMID BENCH GOD
A. Bench Press - Pyramid Up
add 20lbs x 8 reps/ set to peak
- rest 60 seconds
B. Bench Press - Pyramid Down
reduce 20lbs x 8 reps/ set to failure
- no rest
- use the same plate increments either 10lb or 25lb plates
WORK DAT ASS... CLOWN
Barbell Deadlifts (Sumo)
4 sets x 6 reps
- warm up building up each set to your approx 8 rep max
- rest 60 seconds - sumo or conventional stance
PRESS OF HUMILITY
Barbell Shoulder Press - Floor Seated
4 sets x 10 reps (2-0-1-1)
- 60 second rest
- (2 second lower - 0 - 1 second lift - 1 second pause at top)
- set power rack safety bars an inch below collar bone
HAMSTRINGS OF VALHALLA
Barbell Stiff Legged Deadlifts
4 sets x 10 reps (2-0-1-0)
- (2 second lower - 0 - 1 second lift - 0)
- rest 60 seconds
SAVAGE LATS OF THE SITH
Seated Cable Lat Rows W/ V-Handle
10 Reps - 10 Second Rest, 20 Reps - 20 Second Rest,
30 Reps - 30 Second Rest, 40 Reps
- use the same weight on all reps - recommend 50% of max
- if you cannot complete set reps drop a pin on next set
TRAP CITY B!TCH
A. Barbell Shrugs - Pyramid Up
5 reps/ set to peak set
- 45 second rest
- start with only 1 plate - add 45lb & 25lb plates only
B. Barbell Shrugs - Pyramid Down
reps to failure/ set
- no resting
- drop set same increments as build up
MAXIMUM EFFORT
Dumbbell Bicep Curls - Pyramid Up & Down
6 sets x 6, 6, 6 reps (light, medium, heavy)
- 1st, 3rd, 5th set pyramid up: light, medium, heavy dumbbells
- 2nd, 4th, 6th set pyramid down: heavy, medium, light dumbbells
- 5lb increases (eg: 20, 25, 30 lbs)
SLAUGHTERING ARMS
A1. Dumbbell Overhead Tricep Extensions
A2. Dumbbell Bicep Hammer Curls
6 sets x 10 reps (2-0-1-0)
- (2 second lower - 0 pause at bottom - 1 second lift - 0 pause at top)
- no rest between a1 & a2 sets - rest 45 seconds after a2
- warm-up to working set - 10th rep should be difficult
NO BULL LAT SPREAD
Cable Lat Flyes
4 sets x 10 reps (3-0-1-0)
- 3 second negatives - 10th rep should be difficult
- pull hands towards the glutes (behind you)