Workout Routine for November 

Hello all. November’s Workout is a very time effective leg and shoulder combination. We are going to superset dumbbell complexes that target shoulders and legs with a core movement which we will consider as active recovery from the initial complex. This Workout is essentially a complete whole body go out.

For those of you in a more muscle specific or body building mode it could be used effectively as your second leg workout after your primary leg day. Since we are limited by the upper body component in the dumbbell complexes we would consider this an unloading day for legs while we simultaneously get shoulders done.

So let’s get to it, enjoy your workout gang.

Perform 3 sets of each superset series. Complete all three sets for each station before moving to the next. Loads can be aggressive at 70-85% of 1RM. Maintain an aggressive recovery interval around 1 minute between supersets. Keep this interval throughout the workout.

I. Warmup and Dynamic ROM

II. Superset 1
Dumbell full squat to overhead press x 8’s
PNF cable woodshop (high to low) x 8 each side

III. Superset 2
Alternating lateral lunges with lateral raise center
Stability ball: Knee tucks and rollouts

IV. Superset 3
Sumo dumbbell deadlift to upright row
Olympic situp

V. Cooldown/static stretch