Tuesday, August 9, 2011

Workout Plan Week 9

Description of Workout:

Progression. Never waste a set. Always push for more reps on every set using good form. When you can hit the top level of the recommended rep range on your first set of an exercise, add weight! This means that if an exercise calls for 3 sets of 6 to 12 reps, and on your first set you can perform 12 reps, add more weight the next time you perform this exercise.

Failure. Do NOT train to failure. Train to the point where you believe you might fail if you attempt another rep.

Food. You MUST eat more then it takes to maintain your bodyweight to pack on muscle mass. If you do not do this, you may add strength, but it will be very difficult to add muscle.

A note for women: Women can perform this workout. Recommend rep range is 10 to 15 for most sets.

You will be working out 3 days per week - Monday, Wednesday and Friday. Do not add additional exercises into this workout. Cardio can be performed first thing in the morning, or post-resistance training.

Full Body
Dumbbell Squat36-12
Dumbbell Bench Press36-12
One Arm Dumbbell Row36-12
Standing Dumbbell Curl36-12
Two Arm Seated Dumbbell Extension36-12
Sit Up310-25

Full Body
Dumbbell Step Up36-12
Dumbbell Stiff Leg Deadlift36-12
Seated Dumbbell Press36-12
Standing One Leg Dumbbell Calf Raise310-20
Dumbbell Shrug310-15
Dumbbell Side Bends310-15

Full Body
Dumbbell Lunge36-12
Dumbbell Floor Press36-12
Wide Grip Pull Up36-12
Standing Hammer Curl36-12
Lying Dumbbell Extension36-12
Lying Floor Leg Raise310-25


  1. Great workout! The shorter round of exercises is nice, because it allows me to concentrate on increasing my reps. In the first round I did 10, the second I did 12, and the third I did 15. Felt good!

  2. Fabulous workout, again! I did the same rounds as last time: 10 reps the first round, 12 reps the second round, and 15 reps the third round. I think I'm ready to tackle 10 lb. weights!

  3. Last one for the week! Same rounds again; those leg raises are killer! :-)