Hypertrophy8 exercises10 sets

Essentials: Week 9 · Full Body

Week 9 of 12 · Full Body: Machine Squat (Heavy), Machine Squat (Back-Off), plus 6 more.

Part of The Essentials Program: workout 25 of 36.

The workout

  1. Machine Squat (Heavy)1 × 4–6
  2. Machine Squat (Back-Off)1 × 8–10
  3. Standing DB Arnold Press2 × 8–10
  4. Nordic Ham Curl1 × 8–10
  5. Meadows Row2 × 10–12
  6. Inverse Zottman Curl1 × 10–12 (dropset)
  7. Machine Lateral Raise1 × 10–12 (dropset)
  8. Pec Deck1 × 10–12 (dropset)
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Credit where it is due

This workout is a Kohlrabi original.