Fat Loss 12-Week Workout Page 14
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5012-WEEK WORKOUT PLAN
Week 3
WoRkout 3
ChESt
BaCk
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
BENCH PRESS (RB)
1
10
ONE ARM ROW (DB)
1
10
Cardio 1 minute
Cardio 1 minute
BENCH PRESS (RB)
2
12
ONE ARM ROW (DB)
2
10
Cardio 1 minute
Cardio 1 minute
ShouLdERS
tRICEPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
SHOULDER FLY REAR (RB)
1
10
TRICEP EXTENSION (RB)
1
10
Cardio 1 minute
TRICEP DIPS (BA)
1
10
Cardio 1 minute
SHOULDER FLY REAR (RB)
2
12
Cardio 1 minute
BICEPS & FoREaRmS
LEgS & Butt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
HAMMER CURLS (DB)
1
10
REVERSE LUNGE (BW)
1
10
BICEP CURL HEIGHT (RB)
1
10
Cardio 1 minute
Cardio 1 minute
REVERSE LUNGE (BW)
2
10
Cardio 1 minute
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