Click Here To Download the Womens Workouts Weeks 9-12
WORKOUT 1 – LEGS 1 | |||
EXERCISE | REPS | SETS | REST |
BARBELL SQUATS – 12/12/10/10/8/8 | ⬅ | 6 | 60 |
GLUTE THRUST 1 or 2 – 12/12/10/10/8/8 | ⬅ | 6 | 60 |
LEG PRESS 1 or 2 – 12/12/10/10/8/8 | ⬅ | 6 | 60 |
DEADLIFT – 12/12/10/10/8/8 | ⬅ | 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 EXTENSION – 10/12/15/20/25 | ⬅ | 5 | 60 |
LEG CURLS – 10/12/15/20/25 | ⬅ | 5 | 60 |
GOBLET SQUAT – 10/12/15/20/25 | ⬅ | 5 | 60 |
WEIGHTED STATIC LUNGE – 15/20/25 | ⬅ | 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 |