Lift At Home
12 Seasons
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.
For HIIT - a drill ladder / agility ladder
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Quick Reference Guide & Progress Tracker: Month 9 - At Home (PDF)
703 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
