Womens Workouts Weeks 9-12

Click Here To Download the Womens Workouts Weeks 9-12

WORKOUT 1 – LEGS 1
EXERCISE REPS SETS REST
DEADLIFT 8-10 4 60
1A: ADDUCTOR 10-12 3 0
1B: ABDUCTOR 10-12 3 45
STATIC REVERSE LUNGE – WEIGHTED 10-12 4 60
CABLE SQUATS 12-15 4 45
CAPTAINS CHAIR LEG/KNEE RAISES 20 4 45
WEIGHTED SISSY SQUATS 10-12 5 60
WORKOUT 2 – CHEST/TRIS/SHOULDERS
EXERCISE REPS SETS REST
1A: DB CHEST PRESS 10-12 3 0
1B: FLATBENCH DB FLYS 10-12 3 60
2A: MACHINE CHEST PRESS 1 or 2 10-12 3 0
2B:STANDING DB SHOULDER PRESS 10-12 3 45
3A: TRICEP PUSHDOWN 10-12 3 0
3B: TRICEP PULLDOWN 10-12 3 45
4A: LATERAL RAISES 12-15 3 0
4B: UPRIGHT ROW 12-15 3 0
4C: BICYCLE CRUNCH 30-50 3 45
WORKOUT 3 – LEGS 2
EXERCISE REPS SETS  
BB SUMO SQUATS 8-10 4 60
GLUTE THRUST 1 or 2 15-20 4 60
HACK SQUAT 12-15 3 60
LEG EXTENSION – toes in/middle/out 10/10/10 4 60
CALVES 1 or 2 or 3 or 4 20-30 3 45
1A: LEG CURLS 1 or 2 15-20 3 0
1B: AIR or FROG SQUATS 15-20 3 60
WORKOUT 4 – BACK/BIS/SHOULDERS
EXERCISE REPS SETS REST
NEGATIVE ASSISTED PULLUPS 10-12 3 60
LAT PULLDOWN 1 or 2 10-12 4 60
SEATED ROW – (Green Machine) single, single then double 10/10/10 3 60
CABLE CURL DROPSET 12/F/F 3 60
DB SHOULDER PRESS DROPSET 12/F/F 3 60
HAMMER CURL 10-12 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  

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

Up ↑

%d bloggers like this: