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w @ Y @ ÿ ÿ ÿ ÿ ÿ ÿ ÿ ÿ w @ Y @ ÿ ÿ ÿ ÿ ÿ ÿ ÿ ÿ 5 - Bodybuilding.com MONTH 9 Workout- 4 day split Day #1 - Back/Abs Bodypart Exercise Set 1 Set 2 Set 3
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Back (lower) % Deadlifts (add 2 warmup sets)
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Back (outer) # Pullups or Assisted Pullups
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Back (inner) Seated Rows
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Back (inner) One Arm Dumbell Rows
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Back (traps) Barbell Shrugs Back (upper/outer) ! Bent over Rear delt raise
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Abs. Hanging Ab Raises Abs. Machine Crunches
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Abs. Oblique Crunches &
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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
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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=
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