Womens Workouts Weeks 9-12

Click Here To Download the Womens Workouts Weeks 9-12

WORKOUT 1 – 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 2 – SHOULD/BIS/TRIS  
EXERCISE REPS SETS REST
DB SHOULDER PRESS – DROPSET x 3 MAX 3 60
1A: REAR PEK DEK 12 3 0
1B: LATERAL RAISE 12 3 0
1C: FRONT RAISE 12 3 60
STRAIGHT BAR CABLE BICEP 12-15 3 45
BB 21’S 7/7/7 3 60
TRICEP DIPS 1 or 2  MAX 3 45
OH TRICEP CABLE EXTENSION 12-15 3 45
WORKOUT 3 – 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 4 – CHACK DAY  
EXERCISE REPS SETS REST
BB BENCH PRESS 10-15 4 60
INCLINE DB PRESS 10-12 4 60
BENTOVER DB ROW – SINGLES 10-12 3 60
NARROW GRIP PULLDOWN 10-12 3 60
DB PULLOVER 10-12 3 60
REVERSE CRUNCHES 20 3 0
TOE REACHES 20 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

 

Powered by WordPress.com. Theme: Baskerville 2 by Anders Noren.

Up ↑

%d bloggers like this: