Weight Lifting Workouts – Week 9
Posted by Gain Muscle Mass on Mar 30, 2010 in My Body Transformation, Weight Lifting Workouts | 32 commentsArvada, Colorado USA
My Fitness Body Transformation Log – Days 53 – 60 Weight Lifting Workouts
Objective: To Burn Fat Gain Muscle Mass And Transform My Body In 12 Weeks
Today I’m going to summarize the Muscle Mass Advantage weight lifting workouts that I implemented during the past week (week 9 of my fitness body transformation). So far I really haven’t been too impressed with the progress that I’ve made up to this point, but something changed this week! I can’t put my finger on it, but I feel like I made some serious progress towards my goals. Later this evening, I’ll post my body transformation progress report through the end of week 9, so I’ll know for sure whether I my feelings are substantiated.
Last week my body felt great every single day, so I decided to crank up the intensity and frequency of my aerobics workouts, while still trying got keep my weight lifting workouts running smoothly by performing 2 separate 20 minutes cardio workouts Monday – Friday. It was a bit challenging just forcing myself to jump on the treadmill so often (especially towards the end of the week!), but I really feel that the “2 a days” helped my shed more body fat than I had the week before.
Moving into “crunch time” it’s going to take every thing I’ve got just to drop the last few % of body fat. I’ve already decided that regardless of my 12 week accomplishments, I’m going to extend my fitness body transformation weight lifting workouts and all until I get my body fat % down around 6% – I really want killer six pack abs! At that point I’m going to increase the amount of calories I’m eating, adjust my weight training workouts and up my protein intake in order to hopefully stimulate some more muscle growth – I think I can get everything to balance out for a lean and extremely muscular body!
Week 9 Weight Lifting Workouts
Monday’s Weight Lifting Workout – Chest & Back
Chest Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 2 minutes)
Incline Press: 3 sets x 6 reps
Dumbbell Bench Press: 2 sets x 6 reps
Back Warm-Up:
Dumbbell Rows: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Dumbbell Rows: 3 sets x 6 reps
Lat Pulldowns: 2 sets x 6 reps
Tuesday’s Weight Lifting Workout – Biceps & Triceps
Bicep Warm-Up:
Dumbbell Curl: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Dumbbell Curl: 3 sets x 6 reps
EZ Bar Curl: 2 sets x 6 reps
Triceps Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 3 sets x 6 reps
Pushdowns: 2 sets x 6 reps
Thursday’s Weight Lifting Workout – Shoulders & Traps
Shoulder Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 3 sets x 6 reps
DB Shoulder Press: 2 sets x 6 reps
Traps Warm-Up:
Upright Rows: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Upright Rows: 3 sets x 6 reps
High Cable Pulls: 2 sets x 6 reps
Friday’s Weight Lifting Workout – Legs
Quad Warm-Up:
Squat: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Squat: 3 sets x 6 reps
Leg Press Press: 2 sets x 6 reps
Hamstrings Warm-Up:
Stiff Leg Deadlift: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Stiff Leg Deadlift: 3 sets x 6 reps
Leg Curls: 2 sets x 6 reps
That’s all for the week 9 weight lifting workouts…Enjoy!
Your Friend And Trainer,
Nick
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