PT SPLIT STRENGTH PROGRAMMING - WEEKS 9 - 12
PROGRAMMING FOR WEEK’S 9-12 ARE PURPOSEFULLY DESIGNED TO REPEAT EACH WORKOUT EACH WEEK FOR 6 FULL WEEKS. THE CLIENT’S GOAL IS TO INCREASE LOAD, INTENSITY, AND REPETITIONS OR A COMBINATION EACH WEEK. IT IS IMPORTANT TO KEEP A LOG OF THE CLIENT’S WEIGHT, REPS, AND LEVEL OF INTENSITY FOR EACH LIFT.
MONDAY - CHEST & TRICEPS
Warm Up X 2 Rounds
15 DB Chest Fly
Workout
4 X 8 Reps - Barbell Incline Bench Press
4 X 8 Reps - Seated DB Military Shoulder Press
Superset X 3 Rounds
12-15 - DB Chest Fly
12-15 Standing DB Rear Delt Fly
3 X 10 Reps - Chest Dips
Superset X 3 Rounds
10 Cable Rope Tricep Pull Down Extensions
4 X 15 Reps Hanging Knee Raises
Mobility - :90 @ Each
TUESDAY - BACK & BICEPS
Warm Up X 2 Rounds
15 Band / Cable Lat Pull Downs
Workout
4 X 8-10 Reps - Assisted Pull Ups
4 X 10-12 Reps - Chest Supported DB Row
3 X 10-12 Reps - Wide Grip Cable Lat Row
3 X 12 Reps - Close Grip Cable Seated Row
3 X 8-10 Reps - Heavy EZ Bar Curls
3 X 10-12 Reps - Cable Straight Arm Pull Downs
3 X 8-10 Reps Per Side - Standing Cable One Arm Curls
3 X 10 Reps Per Side - Bird Dogs
Mobility - :90 @ Each
WEDNESDAY - LEGS
Warm Up X 2 Rounds
Workout
4 X 10-12 Reps - Leg Press (Narrow Stance) or Cyclist Goblet Squats
3 X 10-12 Reps - Quad Leg Extensions
4 X 15 Reps - Abductor Machine or Seated Mini Band Clams
3 X 10-12 Reps Per Side - Cable Glute Kickback
4 X 8 Reps - Trap Bar Deadlifts
Superset X 3 Rounds
12 Mini Band Lateral Squat Walk Per Side
4 X 15 Hanging Weighted Pike Raises
Mobility - :90 @ Each
THURSDAY - MOBILITY
FRIDAY - ARMS & ABS
Warm Up X 2 Rounds
Workout
3 X 10 Reps - Preacher Curls
3 X 12-15 Reps - Cable Tricep Rope Extensions
3 X 10 Reps - Incline DB Curls
Superset X 3 Rounds
10-12 Standing One Arm DB Tricep Overhead Extensions
10-12 Standing Alternating DB Hammer Curls (Per Side)
3 X 10-15 Reps - Tricep Box Dips
3 X 20 Reps/Steps - DB Farmer Carry
Mobility - :90 @ Each