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
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 &...
Barbell Hip Thrust
High & Narrow Leg Press
Glute Dominant Bulgarian Split Squat
Barbell Bench Press
High to Low Cable Flies
Low to High Cable Flies
Abs Tri Set:
1. Weighted Sit Up
2. V Up
3. Medicine Ball Russian Twist -
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
