Strength and Aesthetics Program (W9)

Week 9

GOAL for this week:

• To increase the weight and continue with progressive overload from Week 7. Track your weights. You should be loading more weight for each exercise than last week.

• Added 1 additional “Cardio Finisher” on the Pull Day. Time to shred more Body Fat.

• Focus on rest and recovery this week after the workouts. Do not shortchange your nutrition.

• Focus on the rest time. Do not cut that short. We are building muscle. Push the muscles to fatigue.

This is the third Building Phase (Phase 3), we will continue this phase for 3 weeks total, before another de-load week. This is the first week of Phase 3.

LETS BEGIN WEEK 9…

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DAY 1: PUSH DAY

Warm-Up (5–10 minutes)

• Dynamic stretches: Arm circles, chest openers, shoulder shrugs (2 minutes)

• Push-Up Variations: Regular push-ups, Wide Grip Push Ups (2 sets of 10)

• Light Dumbbell Shoulder Press: Use light weights for 2 sets of 12 reps

• Supermans: Bodyweight, laying on the ground, arch your back and push your pelvis into the ground, hold for 10s each x 2 sets

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Workout

1. Compound Movements (Chest & Shoulders - Strength)

1. Bench Press (or push-ups with weight on your back):

   • 5 sets of 12, 12, 8, 5, and 5 reps (increase weight if possible with each set). Weight increases and the reps per set decreases.

   • Rest: 90-120 seconds between sets

2. Overhead Shoulder Press:

   • 4 sets of 12, 8, 6, and 4 reps

   • Rest: 90 seconds

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2. Superset (Chest & Shoulders - Hypertrophy)

Superset A: Perform exercises back-to-back, and rest for 60 seconds after both.

1. Cable Chest Flys (High to Low): 4 sets of 8, 8, 6, and 6 reps

2. Rear Delt Raises: 3 sets of 12 reps

Superset B:

1. Push-Ups (Diamond): 3 sets until failure, but aim for a minimum of 12–15 reps.

2. Front Raise Iso Hold: 3 sets of 8, 8, 8 reps (pause at the top for 2 seconds, then release) Increase weight from last week.

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3. Isolation Movements (Chest & Shoulders - Finishing Touches)

1. Hammer Grip Incline Bench Chest Press:

   • 3 sets of 6-8 reps (focus on slow, controlled movements on the eccentric and explosiveness on the concentric)

   • Rest: 30 seconds in between sets.

2. Lateral Raises:

   • 2 sets of 35 reps.

   • This is a new shoulder exercise that will build your shoulders and leave you sore.

   • Choose a heavy heavy weight and complete 35 reps of partial reps. This will be barely moving your arms, but it will get increasingly harder.

   • After 35 reps, drop the weight and pick up a weight that is 50% of that weight.

   • Completely another 35 reps.

   • EXAMPLE: 35 reps at 40 lbs, drop weight to 20 lbs and complete another 35 partial reps. (if you can bring the weight past your stomach go heavier).

   • No rest between between the 2 sets.