Fat Loss 12-Week Workout Page 46
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5012-WEEK WORKOUT PLAN
Week 11
WoRkout 3
ChESt
BaCk
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
CHEST PRESS (RB)
1
10
LAT PUSHDOWN STRAIGHT (RB)
1
10
Cardio 1 minute
Cardio 1 minute
CHEST PRESS (RB)
2
12
LAT PUSHDOWN STRAIGHT (RB)
2
10
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
10
LYING TRICEP EXTENSION (DB)
1
10
Cardio 1 minute
TRICEP PUSHDOWN (RB)
1
12
Cardio 1 minute
SHOULDER FLY REAR (RB)
2
12
Cardio 1 minute
BICEPS & FoREaRmS
LEgS & Butt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
BICEP CURL (DB)
1
10
LUNGES W/KNEE RAISE (BW)
1
10
HAMMER CURLS (RB)
1
12
Cardio 1 minute
Cardio 1 minute
LUNGES W/KNEE RAISE (BW)
2
10
Cardio 1 minute
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