Female Training Bible Weeks 9-12
Cutting
Beginner
Machine strength
Plan Details
The Female Training Bible Weeks 9-12 routine by juicy003 is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Once again, we alter the primary and accessory exercises. And, once again, your goal should be to increase your primary movements each week. If you feel strong, you can also increase the weight for accessory exercises. These last four weeks are when your intensity matters most, so train hard!
Routine detail
Day 1
Weeks 9-12
Est. 41 min
7 exercises
Box Jump Multiple Response
1 Set x 20 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Lateral Band Walk
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Jogging- treadmill
1 Set
Day 2
Weeks 9-12
Est. 34 min
6 exercises
Medicine Ball Chest Pass
1 Set x 20 Reps
Barbell Bench Press
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Jogging- treadmill
1 Set
Day 3
Weeks 9-12
Est. 2 min
1 exercise
Jogging- treadmill
1 Set
Day 4
Weeks 9-12
Est. 36 min
6 exercises
Kettlebell One-Arm Swing
1 Set x 20 Reps
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Jogging- treadmill
1 Set
Day 5
Weeks 9-12
Est. 35 min
6 exercises
Medicine Ball Rotational Throw
1 Set x 20 Reps
Barbell Push Press
5 Sets x 5 Reps
Cable Seated Row to Neck
3 Sets x 10 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Jogging- treadmill
1 Set
Day 6
Weeks 9-12 Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Weeks 9-12 Rest
Est. 0 min
0 exercises
This day is empty
