Month 9
Workouts
Need Workout tutorials?
Monday
Shoulders/Chest/Triceps
Military Shoulder Press Machine
5 sets
10 reps
Dumbbell Bent over rear delt fly with twist
4 sets
12 reps
Cable Isolated Lateral Raise
4 sets
12 reps
Barbell Front Raise, narrow grip
4 sets
15 reps
Triangle Push Ups
4 sets
15 reps
Dumbbell Incline Bench flys
4 sets 12 reps
Bench Dips
4 sets to failure
Dumbbell Overhead tricep extension
4 sets
15, 12, 10, 10 get heavier
Tuesday
Abs/Cardio
Cardio
45 Min Of Cardio
Tuesday
Abs
20 Hanging Knee Tucks
20 R/L Abdominal Twists
20 Straight Leg Lift with Pulse to Ceiling
Repeat 4 Times
Wednesday
Legs/Glutes
Hack Squat- feet wider than shoulder width
6 sets
15, 12, 10, 8, 8, 15 reps
Leg Extension Machine
5 sets 15, 12, 10, 10, 10
Barbell Sumo Squat with Pulse at bottom
5 sets
12 reps
Lying Leg Curl Machine
4 sets
10 reps
Barbell Deadlift standing on a short box (go below feet)
4 sets
12 reps
Standing Calve raises
5 sets
20 reps
Thursday
Abs/Cardio
Cardio
30 Min Of Cardio
Thursday
Abs
20 R/L Plank Object Move
20 R/L Wood Choppers
20 R/L Plank to Down Dog Toe Tap
Repeat 4 Times
Friday
Back/Biceps
Assisted Pull Ups
5 sests
10 reps holding each at top for 3 counts
Cable seated row pulling at rib levwl
4 sets
15 reps
Dumbbell Lawn Mower pull with twist
4 sests
10 R/L reps- heavy
Land Mine Bent over row ( olymbic bar wedged in corner-if you don't have the set up)
3 sets
12 reps
Hanging straight leg lifts (or knee tucks)
3 sets
20 reps
Cable Curling bar biceps curl
3 sets 12 reps
Dumbbell Standing Hammer Curl
3 sets
15 reps
WEEKEND
Saturday
Cardio/Optional Glutes
Cardio
45 Min Of Cardio
Sunday
Optional Glutes
20 R/L Heel Scoops
20 Jump Squats
20 R/L Step Ups
20 R/L Fire Hydrants
20 R/L Donkey Kicks
Repeat 1-3 times
Sunday
OFF
