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9 Day Rotation - Total Body WorkoutCreated by nbrdogg10
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Workout Programs → 9 Day Rotation - Total Body Workout
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Summary
9 Workouts / 60 Exercises
7% Cardio / 93% Strength Training
Latest Exercisers
Workout Program Description
This is a total body workout with a focus on the upper body. This is
a combination of several exercises rotating through out 9 days worth of workouts. Again, this workout focuses on the upper body, but contains a
decent amount of cardio, ab, and leg work as well. You will notice
results after the 9th day guaranteed. Continue the 9 Day rotation by
increasing weight and repetitions each time until you begin to feel
yourself plateau.
Workouts
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Bench Press - Barbell, Flat 3 sets: 10 reps, 10 reps, 10 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Bench Press - Dumbbells, Inclined 3 sets: 10 reps, 10 reps, 10 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Cable Crossover 3 sets: 10 reps, 10 reps, 10 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Bent-Arm Dumbbell Pullover 3 sets: 10 reps, 10 reps, 10 reps Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ... |
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Leg Curls - Seated 3 sets: 10 reps, 10 reps, 10 reps Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com |
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Leg Press 3 sets: 10 reps, 10 reps, 10 reps Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn... |
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Iron Cross 3 sets: 10 reps, 10 reps, 10 reps Stand in a low parallel squat position, feet shoulder width apart and holding dumbbells parallel to the ground with palms facing in. Move arms out away from your sides in a giant "T" as you stand upri... |
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Treadmill 00:12:00 Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
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Elliptical Machine 00:12:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
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