Fat Loss 12-Week Workout Page 17
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5012-WEEK WORKOUT PLAN
Week 4
WoRkout 2
LEgS & Butt
ShouLdERS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
WALKING LUNGES (BW)
1
10
BENT OVER LATERAL RAISE (RB)
1
10
Cardio 1 minute
Cardio 1 minute
WALKING LUNGES (BW)
2
12
BENT OVER LATERAL RAISE (RB)
2
10
Cardio 1 minute
Cardio 1 minute
BaCk
tRICEPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
SEATED WIDE-GRIP ROW (RB)
1
10
OVERHEAD TRICEP EXTENSION (DB)
1
10
Cardio 1 minute
LYING TRICEP EXTENSION (RB)
1
10
Cardio 1 minute
SEATED WIDE-GRIP ROW (RB)
2
12
Cardio 1 minute
BICEPS & FoREaRmS
ChESt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
HAMMER CURLS (DB)
1
10
PUSH-UPS (BW)
1
10
BICEP CURL (RB)
1
10
Cardio 1 minute
Cardio 1 minute
PUSH-UPS (BW)
2
10
Cardio 1 minute
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