SC BB: Weeks 9-12
General
Intermediate
Barbell
Plan Details
The SC BB: Weeks 9-12 routine by nimmin is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout A
Est. 53 min
8 exercises
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Squat
3 Sets x 15 Reps
Push-Up
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Side Lying Hip Abduction
3 Sets x 20 Reps
Stability Ball Crunch
1 Set x 8 Reps
Cable Wood Chop
1 Set x 8 Reps
Tue
Workout B
Est. 50 min
8 exercises
Shoulders-Elevated Single Leg Hip Thurst
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 3 Reps
Bulgarian Split Squat
3 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 15 Reps
x-Band Walk
3 Sets x 25 Reps
Plank
1 Set
Dumbbell Side Bend
1 Set x 8 Reps
Wed
Active Rest
Est. 62 min
1 exercise
Elliptical Training
3 Sets
Thu
Workout A
Est. 60 min
8 exercises
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Squat
3 Sets x 15 Reps
Push-Up
3 Sets x 7 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Side Lying Hip Abduction
3 Sets x 25 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Cable Wood Chop
1 Set x 8 Reps
Fri
Workout C
Est. 50 min
8 exercises
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Barbell Squat
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Back Hyperextension
3 Sets x 25 Reps
Clam
1 Set x 8 Reps
Hanging Leg Raise
1 Set x 8 Reps
Cable Wood Chop
1 Set x 8 Reps
Sat
Active Rest
Est. 62 min
1 exercise
Walking
3 Sets
