Fat Loss 12-Week Workout Page 50
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5012-WEEK WORKOUT PLAN
Week 12
WoRkout 3
BaCk
LEgS & Butt
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
EXERCISE
SEt SEquEnCE
WEIght (LBS)
REPS
ONE ARM ROW (DB)
1
10
LEG PRESS (RB)
1
10
Cardio 1 minute
Cardio 1 minute
ONE ARM ROW (DB)
2
12
LEG PRESS (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 (DB)
1
10
LEG RAISE (RB)
1
10
Cardio 1 minute
CRUNCHES (BW)
1
12
Cardio 1 minute
BENCH PRESS (DB)
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
SHRUGS (RB)
1
10
Cardio 1 minute
Cardio 1 minute
STANDING CALF RAISES (DB)
2
12
SHRUGS (RB)
2
10
Cardio 1 minute
Cardio 1 minute
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