Fat Loss 12-Week Workout Page 30
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5012-WEEK WORKOUT PLAN
Week 7
WoRkout 3
ChESt
BaCk
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
DIAMOND PUSH-UPS (BW)
1
12
SEATED CLOSE-GRIP ROW (RB)
1
12
Cardio 1 minute
Cardio 1 minute
DIAMOND PUSH-UPS (BW)
2
12
SEATED CLOSE-GRIP ROW (RB)
2
12
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
12
LYING TRICEP EXTENSION (DB)
1
12
Cardio 1 minute
OVERHEAD EXTENSION (RB)
1
10
Cardio 1 minute
SHOULDER FLY REAR (RB)
2
12
Cardio 1 minute
BICEPS and FoREaRmS
LEgS & Butt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
BICEP CURL HEIGHT (RB)
1
12
WALKING LUNGES (BW)
1
12
HAMMER CURLS (DB)
1
10
Cardio 1 minute
Cardio 1 minute
WALKING LUNGES (BW)
2
12
Cardio 1 minute
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