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M9 At Home Day 1 - Legs

27m

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