month 9 excel

8/18/2019 Month 9 Excel

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Back (lower) % Deadlifts (add 2 warmup sets)



Back (outer) # Pullups or Assisted Pullups



Back (inner) Seated Rows



Back (inner) One Arm Dumbell Rows



Back (traps) Barbell Shrugs Back (upper/outer) ! Bent over Rear delt raise



Abs. Hanging Ab Raises Abs. Machine Crunches



Abs. Oblique Crunches &



Day #2 - Chest/Shoulders/Tris. Bodypart Exercise Set 1 Set 2 Set 3 Chest (middle) 6 . Flat Barbell Bench Presses (add 2 warmup sets) Chest (upper) % Incline Dumbell Bench Presses Chest (lower) % Decline Barbell Bench Presses Chest (upper/inner) Incline Dumbell Flyes Shoud Barbell Presses Shoulders (medial) Barbell Upright Rows Shoulders (medial) Dumbell Laterars) 1 ) Lying Dumbell 90 degree external rotation Day #3 - Legs/Calves/Abs Bodypart Exercise Se Set 2 Set 3 Quads Leg Extensions Compound Legs " Squats (add 2 warmup sets) Compound Legs Barbell Lunges

Hamstrings Lying Leg Curls Hamstrings Standing Leg Curls Calves Standing Calf Raises Calves Seated Calf Raises Abdominals



Roman Chair ÿ ð ! ÿ " w @ # ÿ $ ÿ % ÿ & ÿ ' ÿ ( ÿ ) ÿ * ÿ Abdominals Weighted Crunches ! Abdominals ! Oblique Crunches " Day #4-Arms " Set 1 " Set 2 " Set 3 # Biceps # Barbell Curls $ Biceps $ Incline Dumbell Curls % Biceps % Preacher Curls & Biceps/Brachioradialise Grip Bench Presses ( Triceps $ ( Barbell Lying French Presses ) Triceps # ) Overhead Dumbell Exs * Straight Bar Pushdowns=

7! > ¶

month 9 excel

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