3 sets: 8,6,4 on all exercises this month
Increase weight on each set if you can, do warmup set each exercise
LEGS
Barbell Back Squat
Deadlift
Split Squat. SUB: Hack Squat 8, 6, 4
RDL
Calf Press on Leg Press, straight, in, out
Up Next in Month 9
-
M9 At The Gym Day 2 - Back & Biceps
Pull Up
Dead Stop Barbell Back Row
Deadstop Single Arm DB Row
Explosive DB Curls
Preacher Curl
Chin Up -
M9 At the Gym Day 3 - Glutes, Chest &...
60 seconds rest after all sets except abs Triset
Barbell Hip Thrust
High & Narrow Leg Press
Glute Dominant Bulgarian Split Squat. SUB: KB Swing 8, 6, 4
Barbell Bench Press
High to Low Cable Flies
Low to High Cable Flies
Abs Tri Set: 30 seconds rest after each Triset
1. Weighted Sit Up
2. V Up
3... -
M9 At the Gym Day 4 - Shoulders & Tri...
Arnold Press
Barbell 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 Pin Press
Explosive DB Skullcrushers from Floor
Cross Body Dual Cable Extensions
