Fat Loss 12-Week Workout Page 38
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5012-WEEK WORKOUT PLAN
Week 9
WoRkout 3
ChESt
BaCk
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
INCLINE BENCH PRESS (DB)
1
8
BENT OVER ROWS (RB)
1
8
Cardio 1 minute
Cardio 1 minute
INCLINE BENCH PRESS (DB)
2
12
BENT OVER ROWS (RB)
2
8
Cardio 1 minute
Cardio 1 minute
ShouLdERS
tRICEPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
ARNOLD PRESS (DB)
1
8
BENCH PULLOVER WITH BALL (BA)
1
8
Cardio 1 minute
OVERHEAD
1
10
TRICEP EXTENSION W/ BALL (RB)
Cardio 1 minute
ARNOLD PRESS (DB)
2
12
Cardio 1 minute
BICEPS & FoREaRmS
LEgS & Butt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
BICEP CURL (BA)
1
8
WALKING LUNGES (BW)
1
8
HAMMER CURLS (DB)
1
10
Cardio 1 minute
Cardio 1 minute
WALKING LUNGES (BW)
2
8
Cardio 1 minute
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