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Heavy Hittin' Bodybuilding Plan Week 9

Posted by Team Xtreme on Nov 30, 2014 8:51:00 AM

Medium-Lite Weight Dropsets!

heavy-hittin-bodybuilding_week-9This Week for Week 9 it’s going to be Medium-Lite Weight Dropsets (a set of medium weights for an exercise then immediately DROP to lite weights for that exercise). The Goal is 3 Sets of 10-15 reps (medium weights) then 15-20 reps (lite weights). You should be getting a tough burn at 10/15 reps and barely be able to make it to 15/20 reps. If 15/20 reps is easy then add heavier weights. If 10/15 reps are not possible then lighten the weight a bit. These dropsets will DESTROY your muscles each workout so again be respectful of your Rest, Recovery, & Maintenance days! *Heart Rate will be high so be aware and don’t get too out of breath where you cannot still carry on a conversation with someone.* And Get Ready for some Pumped-up Muscles!!

Week 9 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit!)
Each Workout – 3 Sets of Medium – Lite “Dropsets” (rest about 30-60 seconds in between exercises “if needed”)

Day 1: Chest Dropsets

  • Chest Press Machine wide grip

  • 2 Dumbbell Flat Chest Presses

  • 1 Dumbbell two hands Lying Pullovers

  • 2 Dumbbell Incline Chest Presses

  • Barbell or Smith Machine Flat Chest Presses

  • Cable Crossovers

*Cardio - Medium intensity walk for 30 minutes then stretch Chest

Day 2: Back Dropsets

  • Machine Low Rows to Tummy or V-Handle Low Cable Row

  • Wide front grip Lat Pulldown Machine

  • 1 Dumbbell Bent Over Row

  • Reverse close grip Lat Pulldown Machine

  • Barbell Bent Over Rows with Over-Hand Grip

  • Weighted Neutral Grip Pullups

*Cardio - Medium intensity walk for 30 minutes then stretch Back

Day 3: Leg Dropsets

  • 2 Dumbbell Squats

  • Barbell or Smith Machine Wide Squats

  • Lying Leg Curl Machine (standard position)

  • Barbell or Smith Machine Squats Feet Shoulder Width

  • Barbell (hands 6-8 inches apart) Wide Stiff Legged Deadlifts

  • Seated Leg Extension Machine (Toes pointed-in work Outer Quads)

  • Calf Raise Machine or on Smith Machine - Heels straight/in/out

*Cardio - Medium intensity walk for 30 minutes then Stretch Low Body

Day 4: Rest/Recovery/Maintenance (NO Dropsets)
3 sets 15-20 reps

  • 2 Dumbbell seated Wrist Curls (over/unders)

  • Rubber Band Rotator Cuff Internal/External (in/outs) Strengtheners

  • 2 Dumbbell seated Wrist Rotations (twist palms down then palms up/repeat)

  • Rubber Band straight arm to your sides press-backs (palms facing back) Rear Delt Strengtheners

  • Hip Raises (Toes-in)

  • Bent Over Leg Hooks (Buns/Low Back)

Day 5: Shoulder Dropsets

  • 2 Dumbbell Rear Lateral Raises

  • 2 Dumbbell Standing Arnold Presses

  • Seated Barbell Military Presses

  • 2 Dumbbell Side Lateral Raises

  • 2 Dumbbell Shrugs standing

  • 1 Kettlebell two hands Clean/Catch/Presses

*Cardio Goal - Medium Intensity 30 minute walk then stretch Shoulders

Day 6: Arm Dropsets

  • 2 Dumbbell Alt Biceps Curls palms-up

  • 1 Dumbbell two hands Overhead Extensions standing

  • 2 Dumbbell Alt Hammer Curls

  • 2 Dumbbell Triceps Kickbacks

  • Barbell Biceps Curls hands shoulder width (Good Posture – Knees bent/butt back)

  • Weighted Dips

*Cardio - Take a 30 min Medium Intensity Walk then stretch Arms (Biceps & Triceps)

Day 7: Core Maintenance (3 sets 15-20 reps/NO Dropsets) / Rest & Recover

  • Crunches

  • Double Crunches

  • Planks

  • Side Planks

  • Bicycle Crunches

  • Lying Leg Raises

  • Lying Scissor Kicks

  • Skydivers

  • Back Extensions on Machine or Hyper-Extension Machine

  • Standing Hip Raises Toes-in

- Rest, Recover, & Eat Clean!



Week 1  |  Week 2  |  Week 3  |  Week 4  |  Week 5  |  Week 6  |  Week 7  |  Week 8


dave gluhareff headshot border 01This is a guest post by Strength Runner and Trainer Dave Gluhareff. Contact him at www.TrainWithDave.com or on Facebook under TrainWithDave – www.facebook.com/trainwithdaveg.


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Topics: training tips, muscle building, muscle, workouts, weight lifting

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