Fat Loss 12-Week Workout Page 48
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5012-WEEK WORKOUT PLAN
Week 12
WoRkout 1
BaCk
LEgS & Butt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
SEATED WIDE-GRIP ROW (RB)
1
10
HAMSTRING CURLS (RB)
1
10
Cardio 1 minute
Cardio 1 minute
SEATED WIDE-GRIP ROW (RB)
2
12
HAMSTRING CURLS (RB)
2
10
Cardio 1 minute
Cardio 1 minute
ChESt
adomInaLS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
BENCH PRESS (RB)
1
10
JACKKNIFE WITH BALL (BW)
1
10
Cardio 1 minute
ABS TWIST (RB)
1
12
Cardio 1 minute
BENCH PRESS (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
10
LATERAL RAISE (DB)
1
10
Cardio 1 minute
Cardio 1 minute
STANDING CALF RAISES (DB)
2
12
LATERAL RAISE (DB)
2
10
Cardio 1 minute
Cardio 1 minute
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