Session 9 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 9 and Session 10 during weeks 13-15 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
A1 – 15-degree dumbbell press
A2 – Single-arm dumbbell row (first arm)
A3 – Single-arm dumbbell row (second arm)
B1 – 15-degree dumbbell fly with band at upper back
B2 – Dumbbell pullover with band
C1 –Supinated incline prone dumbbell biceps curl
C2 – 15-degree dumbbell triceps extension
D1 – 75-degree neutral grip biceps curl
D2 – Close-grip push-up with band on upper back
E1 – Standing dumbbell lateral raise
E2 – Standing face pull with band
Don’t forget to watch the ‘Strength and Conditioning Program Guide’ and ‘Exercise Execution’ videos before you start the program.
Download your complete workout PDF for Session 9 at the bottom of the 'Male Program' page.