Mens Workouts Weeks 9-12

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WORKOUT 1  – CHEST/SHOULDERS
EXERCISE REPS SETS REST
1A: WIDE CHEST PRESS (Green machine) 10-12 4 0
1B: PUSHUPS MAX 4 60
CABLY FLY 12-15 4 60
WEIGHTED SITUP MAX 4 45
2A: SHOULDER PRESS (Green Machine) 12-15 3 0
2B: LATERAL RAISE 10-12 3 45
BATTLE ROPE – TABATA 1 ROUND   1  
WORKOUT 2 – LEGS 1
EXERCISE REPS SETS REST
DEADLIFTS 8-10 4 60
GHD – WEIGHTED 12-15 3 60
WEIGHTED STEPUPS 12-15 3 30
AB WHEEL MAX 3 45
LYING LEG CURL DROPSET 12/F/F 3 60
CALVES 1 or 2 or 3 or 4 50/30/20 3 45
WORKOUT 3 – BACK/BIS/TRIS
EXERCISE REPS SETS REST
1A: LAT PULLDOWN – WIDEGRIP 10-12 3 0
1B: LAT PULLDOWN – NARROW GRIP 10-12 3 60
T-BAR ROW 10-12 3 60
2A: LOW ROW (Green Machine) 12-15 3 0
2B: PLATE UPRIGHT ROW 12-15 3 45
3A: TRICEP PULL DOWN – underhand grip 10-12 3 0
3B: TRICEP PUSH DOWN – overhand grip 10-12 3 0
3C: OVERHEAD TRICEP EXTENSION 10-12 3 45
4A: PREACHER CURL 10-12 3 0
4B: HAMMER CURL 10-12 3 45
WORKOUT 4 – LEGS 2
BB SQUATS 8-12 4 60
STATIC REVERSE LUNGE – WEIGHTED 12-15 3 60
1A: LEG EXTENSIONS 12-15 3 0
1B: SISSY SQUATS MAX 3 60
LEG PRESS DROPSET 12/F/F 3 60
RUSSIAN TWIST 30 3 45
WORKOUT 5 – 1000’S NFA DAY
DB THRUSTER 100 1  
MACHINE CHEST 1 or 2 100 1  
LAT PULLDOWN 1 or 2 100 1  
CABLE CRUNCH 100 1  
LEG PRESS 1 or 2 100 1  
PUSHUPS 100 1  
FACEPULLS 100 1  
AB WHEEL 100 1  
TRICEP PUSHDOWN 100 1  
BICEP CURL  100 1  

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