Fat Loss 12-Week Workout Page 44

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12-WEEK WORKOUT PLAN
Week 11
WoRkout 1
LEgS & Butt
ShouLdERS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
SQUAT WITH BALL OVERHEAD (BA)
1
10
LATERAL RAISE (BA)
1
10
Cardio 1 minute
Cardio 1 minute
SQUAT WITH BALL OVERHEAD (BA)
2
12
LATERAL RAISE (BA)
2
10
Cardio 1 minute
Cardio 1 minute
BaCk
tRICEPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
ONE ARM ROW (DB)
1
10
CLOSE-GRIP BENCH PRESS (RB)
1
10
Cardio 1 minute
OVERHEAD TRICEP EXTENSION (DB)
1
12
Cardio 1 minute
ONE ARM ROW (DB)
2
12
Cardio 1 minute
BICEPS & FoREaRmS
ChESt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
PREACHER CURL (DB)
1
10
INCLINE BENCH PRESS (RB)
1
10
BICEP CURL (RB)
1
12
Cardio 1 minute
Cardio 1 minute
INCLINE BENCH PRESS (RB)
2
10
Cardio 1 minute

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