Fat Loss 12-Week Workout Page 37
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5012-WEEK WORKOUT PLAN
Week 9
WoRkout 2
BaCk
LEgS & Butt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
DEADLIFT (DB)
1
8
LUNGES (DB)
1
8
Cardio 1 minute
Cardio 1 minute
DEADLIFT (DB)
2
12
LUNGES (DB)
2
8
Cardio 1 minute
Cardio 1 minute
ChESt
adomInaLS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
FLYS (RB)
1
8
ABS CYCLE (BW)
1
8
Cardio 1 minute
OBLIQUE CRUNCHES (BW)
1
10
Cardio 1 minute
FLYS (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
8
BENT OVER LATERAL RAISE (DB)
1
8
Cardio 1 minute
Cardio 1 minute
STANDING CALF RAISES (DB)
2
10
BENT OVER LATERAL RAISE (DB)
2
8
Cardio 1 minute
Cardio 1 minute
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