Fat Loss 12-Week Workout Page 28
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5012-WEEK WORKOUT PLAN
Week 7
WoRkout 1
LEgS & Butt
ShouLdERS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
SQUATS (RB)
1
12
UPRIGHT ROW (DB)
1
12
Cardio 1 minute
Cardio 1 minute
SQUATS (RB)
2
12
UPRIGHT ROW (DB)
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
12
OVERHEAD
1
12
TRICEP EXTENSION W/BALL (RB)
Cardio 1 minute
LYING TRICEP EXTENSION (RB)
1
10
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
HAMMER CURLS (RB)
1
12
BENCH PRESS (DB)
1
12
BICEP CURL (RB)
1
12
Cardio 1 minute
Cardio 1 minute
BENCH PRESS (DB)
2
12
Cardio 1 minute
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