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. SUB: Double DB Squat 8,6,4
Single Leg RDL. SUB: Staggered Stance RDL 8,6,4
Single Leg Weighted Calf Raise (repeat the 8,6,4 pattern for 3 total sets)
Rest intervals: 60 seconds after each set, except 30 after each calf set
Up Next in Month 9
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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
