Mays Training Plan 

How are we already in May!! This year has flown.. so many plans though and adventures yet to come. 

Changing up my training split again a little this month. Just keeping things interesting 😊


GLUTES/HAMS/TRICEPS
▪ 4 X 15 LEG CURLS

▪ 5 X 15 PLATFORM DEADLIFTS

o FINAL SET – DROP WEIGHT 20% AMRAP

▪ 4 X 10 ONE LEG CURL S/S 4 X 12 STIFF LEG DEADLIFT

▪ 4 X 10 NARROW LEGGED GOOD MORNING S/S 4 X 10 WIDE LEG DEADLIFT

▪ 4 X 10 RAISED DUMBBELL CLOSED LEG SQUAT

 

▪ 4 X 10 SEATED TRIPCEP EXTENSION

▪ 4 X 10 SINGLE ARM OVERHEAD TRICEP CABLE PULL

▪ 4 X 10 TRICEP PUSHDOWN

 

SHOULDERS

▪ BANDED SHOULDER WARMUP

 

▪ 5 X 15 STANDING SHOULDER PRESS

o FINAL SET – DROP WEIGHT 20% AMRAP

▪ 4 X 12 FRONT PLATE RAISE S/S 4 X 15 UPRIGHT PLATE ROW

▪ 4 X 15 SEATED SIDE LATERAL RAISE S/S 4 X 15 SIDE CABLE PULL

▪ 5 X 15 SEATED DUMBBELL PRESS

o FINAL SET – DROP WEIGHT 20% AMRAP

 

GLUTES/BICEPS

 

▪ 5 X 15 LEG PRESS

o FINAL SET – DROP WEIGHT 20% AMRAP

▪ 4 X 20 WALKING LUNGES

▪ 4 X 12 DUMBBELL SQUAT – WIDE STANCE

▪ 4 X 8 FRONT LUNGE S/S 4 X 8 STATIC LUNGE

▪ 5 X 15 LEG EXTENSION

o FINAL SET – DROP WEIGHT 20% AMRAP

 

▪ 3 X 10 DUMBBELL CURLS

▪ 3 X 10 BARBELL BACK ROW

▪ 3 X 10 HAMMER CURLS

▪ 3 X 10 BARBELL CURLS

o FINAL SET – DROP WEIGHT 20% AMRAP

  

BACK

▪ PULL – UPS AMRAP

▪ 5 X 15 BARBELL ROW

o FINAL SET – DROP WEIGHT 20% AMRAP

▪ 4 X 12 WIDE GRIP LATT PULLDOWN

▪ 4 X 10 ONE ARM DUMBBELL ROW

▪ 4 X 12 STRAIGHT BAR ROW

▪ 4 X 12 CABLE LATT PULL S/S 4 X 12 FACE PULL

 

GLUTES/HAMS/TRIPCEPS/BICEPS

▪ 4 X 10 LEG CURL S/S 4 X 10 SINGLE LEG CURL WIDE

▪ 5 x 10 SQUATS

o FINAL SET – DROP WEIGHT 20% AMRAP

▪ 4 X 12 SINGLE LEG PRESS

▪ 4 X 10 1 AND ½’S

▪ 4 X 12 LANDMINE RDL

▪ 4 X 15 RACK PULLS

 

▪ 4 X 20 TRICEP EXTENSIONS

▪ 4 X 10 HAMMER CURLS

▪ 4 X AMRAP PRESS UPS

▪ 4 X AMRAP TRICEP DIPS

 

 

BACK/SHOULDERS

▪ 5 X 15 SHOULDER PRESS

o FINAL SET – DROP WEIGHT 20% AMRAP

▪ 4 X 12 T-BAR SHOULDER PRESS S/S 4 X 12 T-BAR BACK ROW

▪ 4 X 15 SIDE LATT RAISE S/S 4 X 15 FRONT RAISE

▪ 4 X 15 BARBELL UPRIGHT ROW S/S 4 X 10 DUMBBELL CIRCLE

 

▪ 4 X 10 SINGLE LATT PULL S/S 4 X 5 DOUBLE LATT PULL

▪ 4 X 12 SEATED ROW S/S 4 X 10 SINGLE CABLE PULL

▪ 4 X 12 OVERHEAD PULL

 

▪ 3 X 7 CHEST FLYS – CHEST PRESS – CHEST PRESS VARIATION 2

 The last 2 sessions are my weekend sessions, hence why they are a little longer than usual. 😊 More time to play around in the gym – less time contraints. 

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