TS&T*bTDD T VT&ArialDD T VT&ArialDD T VT&ArialDD T ZT ZT ZT  \T+(kTkTfTeTweTweTYeT weT YeTweTYeT"w1$oTPTgTt=/8=/8d#T=/8d&%4Bodybuilding.com MONTH 9 Workout- 4 day splitDay #1 - Back/AbsBodypartExercise Set 1  Set 2 Set 3Back (lower)$Deadlifts (add 2 warmup sets)Back (outer)"Pullups or Assisted PullupsBack (inner)Seated RowsBack (inner)One Arm Dumbell RowsBack (traps)Barbell ShrugsBack (upper/outer) Bent over Rear delt raise Abs. Hanging Ab Raises Abs.  Machine Crunches Abs. Oblique Crunches% Day #2 - Chest/Shoulders/Tris. Bodypart Exercise  Set 1   Set 2  Set 3Chest (middle)5Flat Barbell Bench Presses (add 2 warmup sets)Chest (upper)$Incline Dumbell Bench PressesChest (lower)$Decline Barbell Bench PressesChest (upper/inner)Incline Dumbell FlyesShoulders (anterior)Overhead Barbell PressesShoulders (medial)Barbell Upright RowsShoulders (medial)Dumbell Lateral RaisesShoulders (rotators)0Lying Dumbell 90 degree external rotationDay #3 - Legs/Calves/AbsBodypartExercise Set 1  Set 2 Set 3 Quads Leg ExtensionsCompound Legs!Squats (add 2 warmup sets)Compound LegsBarbell LungesHamstringsLying Leg CurlsHamstringsStanding Leg Curls CalvesStanding Calf RaisesCalves Seated Calf RaisesAbdominalsRoman Chair  Abdominals Weighted Crunches!Abdominals!Oblique Crunches"Day #4-Arms "Set 1  "Set 2 "Set 3 #Biceps#Barbell Curls $Biceps$Incline Dumbell Curls %Biceps%Preacher Curls&Biceps/Brachioradialis&Dumbell Hammer Curls'Triceps'Close Grip Bench Presses(Triceps#(Barbell Lying French Presses)Triceps")Overhead Dumbell Extensions*Triceps*Straight Bar Pushdowns