Lift At Home
12 Seasons
You can follow the short demos in the Quick Clips section, once you get familiar with the exercises and get your form right!
You will need *some* gym equipment for these workouts, including (not for all workouts- it varies):
- bench (incline bench preferred)
- dumbbells
- kettlebells
- a barbell (can sub with Dumbbells) with bumper plates (the ones where they are all the same size no matter the weight) would be very helpful
- giant bands (pull-up assist bands)
- smaller/normal hip bands
- medicine ball/slam ball
- stability ball
- bench and/or step.
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Quick Reference Guide & Progress Tracker: Month 9 - At Home (PDF)
720 KB
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27:13Episode 1
M9 At Home Day 1 - Legs
Episode 1
3 sets: 8,6,4 on all exercises this month
Increase weight on each set if you can, do warmup set each exercise
LEGS
Heavy Goblet or Barbell Back Squat
DB RDL
Split Squat. SUB: Double DB Squat 8,6,4
Single Leg RDL. SUB: Staggered Stance RDL 8,6,4
Single Leg Weighted Calf Raise (repeat the 8,6,4 pa... -
27:11Episode 2
M9 At Home Day 2 - Back & Biceps
Episode 2
Overhead Band Row (Pull Up Substitute- Pronated Grip)
Bilateral DB Deadstop Row
Deadstop Single Arm DB Row
Explosive DB Curls
Preacher Curl on Bench
Seated Incline supinated curls -
45:53Episode 3
M9 At Home Day 3 - Glutes, Chest & Abs
Episode 3
60 seconds rest after all sets except abs Triset
Weighted Reverse Lunge. SUB: Banded Glute Bridge x20
Staggered Stance RDL
Glute Dominant Bulgarian Split Squat SUB: KB Swing 8,6,4
DB Bench Press
Band high to low Flies
Band Low to High Flies
Abs Tri Set: 30 seconds rest after each Triset
1. Weig... -
34:19Episode 4
M9 At Home Day 4 - Shoulders & Triceps
Episode 4
Arnold Press
DB Push Press
Lateral Raise/Front Raise/Rear Delt Bent Over Raise
-Repeat Lateral/Front/Rear Raise Triset with heavier weight for 6 reps, then 4 reps
Close Grip DB Press
Explosive DB Skullcrushers from Floor
Band Triceps Extensions
