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Lift At Home

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

    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...

  • 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