Fat Loss 12-Week Workout Page 16
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5012-WEEK WORKOUT PLAN
Week 4
WoRkout 1
BaCk
LEgS & Butt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
CLOSE-GRIP LAT. PULL-DOWN (RB)
1
10
BALL KNEE CRUNCHES (BW)
1
10
Cardio 1 minute
LEG RAISE CRUNCH (RB)
1
10
Cardio 1 minute
CLOSE-GRIP LAT. PULL-DOWN (RB)
2
12
Cardio 1 minute
adomInaLS
ChESt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
BALL KNEE CRUNCHES (BW)
1
10
DIAMOND PUSH-UPS (BW)
1
10
LEG RAISE CRUNCH (RB)
1
10
Cardio 1 minute
Cardio 1 minute
DIAMOND PUSH-UPS (BW)
2
12
Cardio 1 minute
CaLVES
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
ShouLdERS
STANDING CALF RAISES (DB)
1
10
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
Cardio 1 minute
UPRIGHT ROW (RB)
1
10
STANDING CALF RAISES (DB)
2
10
Cardio 1 minute
Cardio 1 minute
UPRIGHT ROW (RB)
2
10
Cardio 1 minute
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