Venus Index Workout Week 9 Days 1 & 2 Week 9 Day 1 Exercise Push Ups One-Leg Get Ups Curtsy Lunge and Press Shoulder Press & French Press Bowler Squat Plank One arm dumbbell row T-Bend Squat and Lateral Raise
Set s 3 3 3 3 3 3 3 3 3
Reps 12 12 12 12 12 75 Seconds 12 12 12
Rest (Secs) 60 60 60 60 60 60 60 60 60
Week 9 Day 2 Exercise One-Leg Get Ups Curtsy Lunge and Press Dips T-Bend Squat and Lateral Raise One arm dumbbell row Dumbbell Squat Side Plank
Set s Reps Rest (Secs) 3 12 60 3 12 60 3 12 60 3 12 60 3 12 60 3 12 60 3 12 60 3 30 Seconds per side 60
Shoulder Press & French Press 3
12
60
Venus Index Workout Week 9 Day 3 Week 9 Day 3 Exercise T-Bend Shoulder Press & French Press One-Leg Get Ups Curtsy Lunge and Press
Sets 3 3 3 3
Reps 12 12 12 12
Rest (Secs) 60 60 60 60
Dips Stiff Leg Deadlift Side Plank Dumbbell Row & Kickback Dumbbell Squat
3 3 3 3 3
12 12 30 Seconds per side 12 12
60 60 60 60 60
Venus Index Workout Week 10 Day 1 Week 10 Day 1 Exercise
Sets
Reps
Rest (Secs)
Tricep Extension & Press
1
12
60
Bent Dumbbell Row
1
12
60
Shoulder Press & French Press
1
12
60
Tricep Extension & Press
1
12
60
Bent Dumbbell Row
1
12
60
Shoulder Press & French Press
1
12
60
Tricep Extension & Press
1
12
60
Bent Dumbbell Row
1
12
60
Shoulder Press & French Press
1
12
60
Reverse Lunge & Step Up
1
12
60
Stiff Leg Deadlift
1
12
60
One-Leg Get Ups
1
12
60
Reverse Lunge & Step Up
1
12
60
Stiff Leg Deadlift
1
12
60
One-Leg Get Ups
1
12
60
Reverse Lunge & Step Up
1
12
60
Stiff Leg Deadlift
1
12
60
One-Leg Get Ups
1
12
60
Barbell Roll Out
1
12
60
T-Bend
1
12
60
Curtsy Lunge and Press
1
12
60
Barbell Roll Out
1
12
60
T-Bend
1
12
60
Curtsy Lunge and Press
1
12
60
Barbell Roll Out
1
12
60
T-Bend
1
12
60
Curtsy Lunge and Press
1
12
60
Venus Index Workout Week 10 Day 2 Week 10 Day 2 Exercise Dumbbell Squat Reverse Lunge & Step Up Stiff Leg Deadlift Dumbbell Squat Reverse Lunge & Step Up Stiff Leg Deadlift Dumbbell Squat Reverse Lunge & Step Up Stiff Leg Deadlift Step Up and Press Barbell Roll Out T-Bend Step Up and Press Barbell Roll Out T-Bend Step Up and Press Barbell Roll Out T-Bend Curl and Press Tricep Extension & Press Bent Dumbbell Row Curl and Press Tricep Extension & Press Bent Dumbbell Row Curl and Press Tricep Extension & Press
Venus Index Workout Week 10 Day 3 Week 10 Day 3 Exercise
Sets
Reps
Rest (Secs)
T-Bend
1
12
60
Step Up and Press
1
12
60
Barbell Roll Out
1
12
60
T-Bend
1
12
60
Step Up and Press
1
12
60
Barbell Roll Out
1
12
60
T-Bend
1
12
60
Step Up and Press
1
12
60
Barbell Roll Out
1
12
60
One arm dumbbell row
1
12
60
Curl and Press Tricep Extension & Press
1 1
12 12
60 60
One arm dumbbell row
1
12
60
Curl and Press Tricep Extension & Press
1 1
12 12
60 60
One arm dumbbell row
1
12
60
Curl and Press Tricep Extension & Press
1 1
12 12
60 60
Deadlift
1
10
60
Dumbbell Squat
1
12
60
Reverse Lunge & Step Up
1
12
60
Deadlift
1
10
60
Dumbbell Squat
1
12
60
Reverse Lunge & Step Up
1
12
60
Deadlift
1
10
60
Dumbbell Squat
1
12
60
Reverse Lunge & Step Up
1
12
60
Venus Index Workout Week 11 Day 1 Week 11 Day 1 Exercise
Sets
Reps
Rest (Secs)
Shoulder Press & French Press
1
12
60
Reverse Lunge & Step Up
1
12
60
Bulgarian Split Squat and Press
1
12
60
Shoulder Press & French Press
1
12
60
Reverse Lunge & Step Up
1
12
60
Bulgarian Split Squat and Press
1
12
60
Shoulder Press & French Press
1
12
60
Reverse Lunge & Step Up
1
12
60
Bulgarian Split Squat and Press
1
12
60
Dumbbell Row & Kickback
1
12
60
Double Lunge
1
12
60
Plank
1
75 Seconds
60
Dumbbell Row & Kickback
1
12
60
Double Lunge
1
12
60
Plank
1
75 Seconds
60
Dumbbell Row & Kickback
1
12
60
Double Lunge
1
12
60
Plank
1
75 Seconds
60
PullOver to Tricep Extension
1
12
60
One Leg T-Bend
1
12
60
Barbell Roll Out
1
12
60
PullOver to Tricep Extension
1
12
60
One Leg T-Bend
1
12
60
Barbell Roll Out
1
12
60
PullOver to Tricep Extension
1
12
60
One Leg T-Bend
1
12
60
Barbell Roll Out
1
12
60
Venus Index Workout Week 11 Day 2 Week 11 Day 2 Exercise
Sets
Reps
Rest (Secs)
T-Bend
1
12
60
Dumbbell Row & Kickback
1
12
60
Reverse Lunge & Step Up
1
12
60
T-Bend
1
12
60
Dumbbell Row & Kickback
1
12
60
Reverse Lunge & Step Up
1
12
60
T-Bend
1
12
60
Dumbbell Row & Kickback
1
12
60
Reverse Lunge & Step Up
1
12
60
Plank
1
75 Seconds
60
Dips
1
15
60
Stiff Leg Deadlift
1
12
60
Plank
1
75 Seconds
60
Dips
1
15
60
Stiff Leg Deadlift
1
12
60
Plank
1
75 Seconds
60
Dips
1
15
60
Stiff Leg Deadlift
1
12
60
Bulgarian Split Squat and Press
1
12
60
PullOver and Tricep Extension
1
12
60
Double Lunge
1
12
60
Bulgarian Split Squat and Press
1
12
60
PullOver and Tricep Extension
1
12
60
Double Lunge
1
12
60
Bulgarian Split Squat and Press
1
12
60
PullOver and Tricep Extension
1
12
60
Double Lunge
1
12
60
Venus Index Workout Week 11 Day 3 Week 11 Day 3 Exercise Double Lunge Bulgarian Split Squat and Press Dips Double Lunge Bulgarian Split Squat and Press Dips Double Lunge Bulgarian Split Squat and Press Dips Stiff Leg Deadlift Plank PullOver and Tricep Extension Stiff Leg Deadlift Plank PullOver and Tricep Extension Stiff Leg Deadlift Plank PullOver and Tricep Extension One-Leg Get Ups T-Bend
Sets 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
One arm dumbbell row One-Leg Get Ups T-Bend One arm dumbbell row One-Leg Get Ups T-Bend One arm dumbbell row
Venus Index Workout Week 12 Day 1 Week 12 Day 1 Se Exercise ts Reps Rest (Secs) One arm dumbbell row 1 15 60 Deadlift 1 12 60 Bulgarian Split Squat and Press 1 12 60 Shoulder Press & French Press 1 12 60 One-Leg Get Ups 1 12 60 Squat and Lateral Raise 1 12 60 Alternate Dumbbell Press 1 12 60 Reverse Lunge & Step Up 1 12 60 Plank 1 90 second hold 60 One arm dumbbell row 1 15 60 Deadlift 1 12 60 Bulgarian Split Squat and Press 1 12 60 Shoulder Press & French Press 1 12 60 One-Leg Get Ups 1 12 60 Squat and Lateral Raise 1 12 60 Alternate Dumbbell Press 1 12 60 Reverse Lunge & Step Up 1 12 60 Plank 1 90 second hold 60 One arm dumbbell row 1 15 60 Deadlift 1 12 60
Bulgarian Split Squat and Press Shoulder Press & French Press One-Leg Get Ups Squat and Lateral Raise Alternate Dumbbell Press Reverse Lunge & Step Up Plank
1 12 1 12 1 12 1 12 1 12 1 12 1 90 second hold
60 60 60 60 60 60 60
Venus Index Workout Week 12 Day 2 Week 12 Day 2 Exercise Deadlift Squat and Lateral Raise PullOver and Tricep Extension Reverse Lunge & Step Up Barbell Roll Out Shoulder Press & French Press Double Lunge Bulgarian Split Squat and Press Alternate Dumbbell Press Deadlift Squat and Lateral Raise PullOver and Tricep Extension Reverse Lunge & Step Up Barbell Roll Out Shoulder Press & French Press Double Lunge Bulgarian Split Squat and Press Alternate Dumbbell Press Deadlift Squat and Lateral Raise PullOver and Tricep Extension Reverse Lunge & Step Up Barbell Roll Out Shoulder Press & French Press Double Lunge Bulgarian Split Squat and Press
