Fat Loss 12-Week Workout Page 18
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5012-WEEK WORKOUT PLAN
Week 4
WoRkout 3
BaCk
LEgS & Butt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
BENT OVER LAT ROW (RB)
1
10
REVERSE LUNGE (BW)
1
10
Cardio 1 minute
Cardio 1 minute
BENT OVER LAT ROW (RB)
2
12
REVERSE LUNGE (BW)
2
10
Cardio 1 minute
Cardio 1 minute
ChESt
adomInaLS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
INCLINE BENCH PRESS (RB)
1
10
CRUNCHES (BW)
1
10
Cardio 1 minute
ABS WOODCHOP (RB)
1
10
Cardio 1 minute
INCLINE BENCH PRESS (RB)
2
12
Cardio 1 minute
CaLVES
ShouLdERS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
STANDING CALF RAISES (DB)
1
10
SHOULDER PRESS (RB)
1
10
Cardio 1 minute
Cardio 1 minute
STANDING CALF RAISES (DB)
2
10
SHOULDER PRESS (RB)
2
10
Cardio 1 minute
Cardio 1 minute
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