Fat Loss 12-Week Workout Page 12
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5012-WEEK WORKOUT PLAN
Week 3
WoRkout 1
LEgS & Butt
ShouLdERS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
LUNGES W/KNEE RAISE (BW)
1
10
UPRIGHT ROW (RB)
1
10
Cardio 1 minute
Cardio 1 minute
LUNGES W/KNEE RAISE (BW)
2
12
UPRIGHT ROW (RB)
2
12
Cardio 1 minute
Cardio 1 minute
BaCk
tRICEPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
DEADLIFT (DB)
1
10
CLOSE-GRIP BENCH PRESS (RB)
1
10
Cardio 1 minuteE
PULLOVER WITH BALL (BA)
1
12
Cardio 1 minute
DEADLIFT (DB)
2
12
Cardio 1 minute
BICEPS & FoREaRmS
ChESt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
BICEP CURL (DB)
1
10
BENT KNEE PUSH UPS (BW)
1
10
PREACHER CURL (DB)
1
12
Cardio 1 minute
Cardio 1 minute
BENT KNEE PUSH UPS (BW)
2
12
Cardio 1 minute
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