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
Single Leg RDL
Single Leg Weighted Calf Raise (repeat the 8,6,4 pattern for 3 total sets)
Up Next in Month 9
-
M9 At Home Day 2 - Back & Biceps
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 -
M9 At Home Day 3 - Glutes, Chest & Abs
Weighted Reverse Lunge
Staggered Stance RDL
Glute Dominant Bulgarian Split Squat
DB Bench Press
Band high to low Flies
Band Low to High Flies
Abs Tri Set:
1. Weighted Sit Up
2. V Up
3. Medicine Ball Russian Twist -
M9 At Home Day 4 - Shoulders & Triceps
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
