Beginners Workouts Weeks 9-12

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BEGINNERS WEEKS 9-12

   
WORKOUT 1 – CHACK DAY
EXERCISE REPS SETS REST
DB CHEST PRESS 12-15 4 60
1A: DB FLY 12-15 3 0
1B: PUSHUPS MAX 3 60
CLOSE GRIP PULLUP ASSISTED 10-12 4 60
2A: STRAIGHT ARM PULLDOWN 1 or 2 12-15 3 0
2B: BENTOVER CABLE ROW 12-15 3 60
PUSHUPS MAX 4 60
WORKOUT 2 – LEGS STRENGTH
EXERCISE REPS SETS REST
BB SQUATS 8-12 4 60
DEADLIFTS 12-15 3 60
AB WHEEL MAX 3 45
SISSY SQUATS 15-20 4 45
BULGARIAN SPLIT SQUATS 12-15 4 45
FLAT BENCH LEG RAISES MAX 3 45
CALVES 1 or 2 or 3 or 4 20 3 45
WORKOUT 3 – SHOULDERS & ARMS
EXERCISE REPS SETS REST
CABLE REAR DELT FLY 12-15 4 45
ARNOLD PRESS 10-12 4 45
1A: LATERAL RAISES 12-15 3 0
1B: BUS DRIVERS 10-15 3 45
2A: SKULLCRUSHERS 12-15 3 0
2B: BENCH DIPS MAX 3 45
PREACHER CURL DB or BB 10-12 3 45
BB 21’S 7/7/7 3 45
WORKOUT 4 – LEGS SPEED SUPERSET DAY
EXERCISE REPS SETS REST
1A: LEG PRESS 1 or 2 25 4 0
1A: PULSE SQUATS 30secs 4 60
2A: LEG EXTENSION 25 4 0
2A: JUMP SQUATS 30secs 4 60
3A: DUCK WALK 25 4 0
3B: STATIC SQUATS 30secs 4 60
4A: LEG CURL 1 or 2 5 4 0
4B: PRISONER JUMP SQUATS 30secs 4 60
WORKOUT 5 – FUNCTIONAL DAY
       
Choose one of the options from the functional day training or choose one from the book 😊      
NUMBERED EXERCISES ARE SUPERSETS – DO THE FIRST EXERCISE IMMEDIATELY FOLLOWED BY THE SECOND EXERCISE BEFORE TAKING A BREAK.      

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