Mens Workouts Weeks 9-12

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WORKOUT 1  – BACK/SHOULD/BIS  
EXERCISE REPS SETS REST
WIDE GRIP LAT PULLDOWN15/12/10/8 4 60
NARROW GRIP ASSISTED PULLUP MAX 3 60
BENT OVER BB ROW15/12/10/8 4 60
UPRIGHT ROW BB 12-15 3 60
DB SHOULDER PRESS15/12/10/8 4 45
CABLE HIGH CURLS 12-15 3 45
SIDE PLANKS MAX 4 45
WORKOUT 2 – LEGS 1  
EXERCISE REPS SETS REST
BARBELL SQUATS12/12/10/10/8/8 6 60
GLUTE THRUST 1 or 212/12/10/10/8/8 6 60
LEG PRESS 1 or 212/12/10/10/8/8 6 60
DEADLIFT12/12/10/10/8/8 6 60
WORKOUT 3 – CHEST/TRIS  
EXERCISE REPS SETS REST
INCLINE DB CHEST PRESS12/10/8/8 4 60
CHEST PRESS – GREEN MACHINE12/10/8/8 4 60
INCLINE DB FLYS 10-12 4 60
DB PULLOVER 10-12 3 60
ASSISTED DIPS (or unassisted if possible) 12-15 3 45
DB TRICEP KICKBACKS 12-15 3 45
CAPTAINS CHAIR LEG/KNEE RAISES MAX 3 45
WORKOUT 4- LEGS 2  
EXERCISE REPS SETS REST
LEG EXTENSION10/12/15/20/25 5 60
LEG CURLS10/12/15/20/25 5 60
GOBLET SQUAT10/12/15/20/25 5 60
WEIGHTED STATIC LUNGE15/20/25 3 45
SISSY SQUATS MAX 3 45
WORKOUT 5 – TERMINATOR – RISE OF THE MACHINES  
EXERCISE REPS SETS REST
CHEST PRESS MACHINE 100 1 60
LAT PULL DOWN CABLE 100 1 60
LEG PRESS 100 1 60
SEATED SHOULDER PRESS MACHINE 100 1 60
SEATED ROW 100 1 60
LYING LEG CURLS 100 1 60
BICEP CURL MACHINE 100 1 60
TRICEP CURL MACHINE 100 1 60
CRUNCHES 100 1 60
STANDING OR SEATED CALVES 100 1 60

 

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