MuscleUp March Workouts

Here are the exercises that I'll be doing for March! Feel free to join in! I'm expecting each of these workouts to take no more than 55 minutes. Try to stay focused and not take too long of breaks. Work your muscles while their warm!

Number of Reps: 8-10 if you are trying to increase mass, 10-12 if you are trying to tone. Pick appropriate weights to make the last 2-3 reps challenging. Obviously, some of these can be done with just body weight but if you're feeling ambitious, add weights RESPONSIBLY! Be Safe!

Shoulders & Arms Day

1. Alternating Shoulder Press

2. Bicep Curls

3. Tricep Kickbacks

Repeat

4. Deep Swimmer’s Press

5. Full Supination Curls

6. Tricep Dips

Repeat

7. Upright Rows

8. Static Curls (alternating sets of 4 reps per arm, 12 reps total per arm)

9. Flip Grip TricepKickbacks

Repeat

10. ShoulderFly

11. Crouching CohenCurls

12. Lying Down Tricep Extensions

Repeat

13. T-Raises

14. Congdon Curls

15. Seated Tricep Extensions

Repeat

Legs & Back Day

1. Alternating Lunges

2. Calf-Raise Squats

3. Chin-ups

4. Standing Toe Touches

5. Wall Squat Hold (until failure)

6. Wide Front Pull-ups (or Lat Pull Downs)

7. Reverse Lunges

8. Alternating Side Lunges

9. Close Grip Pull-ups (or Close Grip Lat Pull Downs)

10. Single-Leg Wall Squat Hold (until failure) 

11. Dead Lift

12. Three-Way Lunge (Front, Side, Back)

13. Calf Raises

14. Squat Jumps

15. Invisible Chair Hold (until failure)

Repeat 1, 3, 5, 11, 13, 15

Core & Cardio Day

1. 20 minutes of cardio (your choice)

2. Crunches

3. V-Ups

4. Superman/Banana

5. Plank Hold

6. Left Side Plank Hold

7. Left Side Plank Hip Taps

8. Right Side Plank Hold 

9. Right Side Plank Hip Taps

10. Standing Oblique Crunch

11. Plank Walk Ups

12. 10 minutes of cardio (your choice)

*Do Exercises 2-11 for 1 minute each with 30 second rest in between

Chest & Back Day (reps: I try to do 25-30 of each push-up and 8-10 of the rest)

1. Standard Push-up

2. Wide Front Pull-up (or Lat Pull Downs)

3. Military Push-up (hands directly below your shoulders, elbows back)

4. Chin-ups

5. Wide Fly Push-up (hands out wide, elbows pointing out)

6. Close Grip Pull-ups (or Close Grip Lat Pull Downs)

7. Decline Push-ups

8. Heavy Pants

9. Diamond Push-ups (thumbs touching, hands forming a diamond, elbows out)

10. Lawnmowers 

11. Dive Bomber Push-ups

12. Back Fly

REPEAT workout doing even numbers first (i.e. 2,1,4,3,6,5 etc.)

Biceps & Triceps Day

1. Bicep Curls

2. Tricep Kickbacks

3. Static Curls

4. Tricep Dips

5. Congdon Curls

6. Lying Down Tricep Extensions

REPEAT 1-6 doing even numbers first (2, 1, 4, 3, 6, 5)

7. "Dumbbell Demolition" (Pick the heaviest weight that you can only do 5 standard bicep curls. Do 5 each arm. Go down 5lbs. and do 5 more each arm. Continue until you are using 5lb. dumbbells)

8. Tricep Burnout (pick the weight that you used for Tricep Kickbacks and do as many reps as you can until you burn out. Rest for 30 seconds and do it again. Rest for 30 seconds and do one more time).

DISCLAIMER: I provided video links to help you get the gist of the workout (instead of trying to explain every single one). Once you understand the workout, USE GOOD FORM, to perform movements. If you start to lose your form, stop, reset, and start back! #BuildingRome