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12 week workout-plan

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VikasPiriya

Missed By Modern Physicians That Keep Millions Of Men And Women Defeated By Pain, Frustrated With Belly Fat, And Struggling To Feel Energized Every Day…

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12-WEEK WORKOUT PLAN
12-WEEK WORKOUT PLAN Between each set in our workouts you’ll see “Cardio 1 minute.” As explained above, you should do some form of cardio for 1 minute in between your sets. This could be the treadmill, stationary bike, jumping rope, bench step-ups, or whatever keeps your heart rate elevated for 1 minute and is convenient enough to get to between your sets. For example, refer to Week 1, Workout 1 in this book. Here you’d start off doing set 1 of lunges for 12 reps (each leg), and then go immediately to 1 minute of cardio, such as jacks ... then go immediately back to lunges for set 2 (again, both legs), then 1 minute of cardio ... and then on to set 1 of your back exercise, and so on. Important note: as you review the workouts in this book, notice how we didn’t include “Cardio 1 minute” in between the exercises for biceps, triceps, and abdominals. This is because we use a technique called “super-setting,” which combines two exercises back to back without rest (or cardio) in between them. This not only increases the intensity, it saves time as well. For all other muscle groups that don’t use this technique, you’ll see that the Set Sequence is “1” for the first set of a particular exercise, and then “2” for the next exercise. This simply means that you do the first set, then go straight to cardio for 1 minute, and then back to the second set. But for the bicep, tricep, and abdominal exercises, the Set Sequence is “1” for both because there is no cardio in between the two sets. That is, it’s just one big set (or “super-set”) of two exercises - back to back. The 12-week workout plan in this book is designed for a beginner/ intermediate fitness level at 3 days per week. If you’d like a routine that is custom-tailored to the equipment you have available, your schedule, fitness level, etc, please e-mail us at info@fasttracktofatloss.com and we’ll reply with options that may be better suited for you. If you signed up for your own Fast Track Personal Trainer, be sure to ask them for help. They are 100% committed to your success and will absolutely make sure you’re implementing a workout routine that is perfect for YOU. Whether you follow this workout plan exactly, or have one custom-tailored for you, be sure to use the “E2 method” explained above and look forward to the time-savings and the results! Chad Tackett Exercise doesn’t need to be long, and it should never be boring. It just needs to be effective at producing the results YOU want, and efficient enough to fit into your busy schedule. As I’m sure you’ve seen by our success stories, the effectiveness of our workouts have never been in question. They produce awesome results - period. But it’s important that you realize just how time-efficient our workouts are as well. After all, you won’t get any results if you don’t have the time to do it. So, we’ve come up with a way of integrating calorie-burning cardio into resistance training (“weightlifting”) for one super-effective, time-efficient workout that can be done in as little as 20 minutes! We call this the “E2 method” because it’s DOUBLE the Effectiveness and DOUBLE the Efficiency. Normally, between weightlifting sets you rest, get a drink of water, get caught talking with the local gym rat, etc, right? Why not use this time more efficiently and complete your cardio routine too! Instead of wasting time between sets, keep your heart rate up by doing one minute of cardio. For example, you just finished a set of lunges and your heart is pounding. Instead of letting your heart rate go back down before your next set, do a minute of cardio ... and then go right back to the next set of lunges (or whatever your next exercise is). This way, your heart rate stays elevated the entire workout - both when lifting, and in between your sets. By the time you’ve completed your weightlifting routine, you’ve done a full session of cardio as well. Plus, this keeps your metabolism revved up longer, making your body more efficient at burning fat around the clock. That’s double the effectiveness and efficiency for better results in less time - that’s what Fast Track to Fat Loss is all about! On the following pages you’ll find a 12-week workout routine that you can do in the comfort and privacy of your own home with your own bodyweight, dumbbells, resistance bands, and a stability ball. If you don’t have all of these, or you’d prefer to workout at a gym, that’s fine. Every exercise in our workouts include a list of alternate exercises that you could do instead (refer to the Exercise Instructions book). 12-Week Workout Plan
12-WEEK WORKOUT PLAN Week 1 Workouts
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS Legs & Butt Shoulders back Triceps chest Biceps & Forearms LUNGES (Rb) 1 12 Cardio 1 minute LUNGES (Rb) 2 12 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 1 12 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 2 12 Cardio 1 minute ONE ARM ROW (Db) 1 12 Cardio 1 minute ONE ARM ROW (Db) 2 12 Cardio 1 minute LYING TRICEP EXTENSION (Db) 1 12 TRICEP PUSHDOWN (Rb) 1 12 Cardio 1 minute CHEST PRESS (Rb) 1 12 Cardio 1 minute CHEST PRESS (Rb) 2 12 Cardio 1 minute HAMMER CURLS (Db) 1 12 BICEP CURL (Db) 1 12 Cardio 1 minute workout 1 Week 1
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS BACK LEGS & BUTT CHEST ADOMINALS SHOULDERS CALVES BACK EXTENSIONS (Ba) 1 12 Cardio 1 minute BACK EXTENSIONS (Ba) 2 12 Cardio 1 minute LEG PRESS (Rb) 1 12 Cardio 1 minute LEG PRESS (Rb) 2 12 Cardio 1 minute CROSS-OVERS (Rb) 1 12 Cardio 1 minute CROSS-OVERS (Rb) 2 12 Cardio 1 minute KNEELING CRUNCH (Rb) 1 12 LYING LEG LIFTS (BW) 1 12 Cardio 1 minute UPRIGHT ROW (Rb) 1 12 Cardio 1 minute UPRIGHT ROW (Rb) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 12 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 2 Week 1
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS CHEST BACK SHOULDERS TRICEPS LEG & BUTT BICEPS & FOREARMS CHEST BUTTERFLY (Rb) 1 12 Cardio 1 minute CHEST BUTTERFLY (Rb)) 2 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 1 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 2 12 Cardio 1 minute ARNOLD PRESS (DB) 1 12 Cardio 1 minute ARNOLD PRESS (DB) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (DB) 1 12 TRICEP BENCH DIPS (BW) 1 12 Cardio 1 minute LUNGES (DB) 1 12 Cardio 1 minute LUNGES (DB) 2 12 Cardio 1 minute BICEP CURL HEIGHT (Rb) 1 12 HAMMER CURLS (Rb) 1 12 Cardio 1 minute workout 3 Week 1
12-WEEK WORKOUT PLAN Week 2 Workouts
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest AdominalS shoulders calves BENT-OVER ROWS (Rb) 1 12 Cardio 1 minute BENT-OVER ROWS (Rb) 2 12 Cardio 1 minute FRONT LUNGES (Bw) 1 12 Cardio 1 minute FRONT LUNGES (Bw) 2 12 Cardio 1 minute BENCH PRESS (Rb) 1 12 Cardio 1 minute BENCH PRESS (Rb) 2 12 Cardio 1 minute CRUNCHES (Bw) 1 12 OBLIQUE CRUNCHES (Bw) 1 12 Cardio 1 minute BENT OVER LATERAL RAISE (Db) 1 12 Cardio 1 minute BENT OVER LATERAL RAISE (Db) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 12 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 1 Week 2
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES (Rb) 1 12 Cardio 1 minute LUNGES (Rb) 2 12 Cardio 1 minute SHOULDER FLY REAR (Rb) 1 12 Cardio 1 minute SHOULDER FLY REAR (Rb) 2 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 1 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 2 12 Cardio 1 minute LYING TRICEP EXTENSION (Rb) 1 12 OVERHEAD TRICEP EXTENSION (Rb) 1 12 Cardio 1 minute DECLINE PUSH-UPS (Bw) 1 12 Cardio 1 minute DECLINE PUSH-UPS (Bw) 2 12 Cardio 1 minute HAMMER CURLS (Db) 1 12 BICEP CURL (Rb) 1 12 Cardio 1 minute workout 2 Week 2
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves SEATED CLOSE-GRIP ROW (Rb) 1 12 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 2 12 Cardio 1 minute SQUATS (Db) 1 12 Cardio 1 minute SQUATS (Db) 2 12 Cardio 1 minute INCLINE BENCH PRESS (Db) 1 12 Cardio 1 minute INCLINE BENCH PRESS (Db) 2 12 Cardio 1 minute ABS TWIST (Rb) 1 10 JACKKNIFE WITH BALL (Bw) 1 12 Cardio 1 minute SHOULDER PRESS W/BALL (Rb) 1 12 Cardio 1 minute SHOULDER PRESS W/BALL (Rb) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 3 Week 2
12-WEEK WORKOUT PLAN Week 3 Workouts For More
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES W/KNEE RAISE (Bw) 1 10 Cardio 1 minute LUNGES W/KNEE RAISE (Bw) 2 12 Cardio 1 minute UPRIGHT ROW (RB) 1 10 Cardio 1 minute UPRIGHT ROW (RB) 2 12 Cardio 1 minute DEADLIFT (Db) 1 10 Cardio 1 minutee DEADLIFT (Db) 2 12 Cardio 1 minute CLOSE-GRIP BENCH PRESS (Rb) 1 10 PULLOVER WITH BALL (BA) 1 12 Cardio 1 minute BENT KNEE PUSH UPS (Bw) 1 10 Cardio 1 minute BENT KNEE PUSH UPS (Bw) 2 12 Cardio 1 minute BICEP CURL (Db) 1 10 PREACHER CURL (Db) 1 12 Cardio 1 minute workout 1 Week 3
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves FRONT LAT. PULL-DOWN (Rb) 1 10 Cardio 1 minute FRONT LAT. PULL-DOWN (Rb) 2 10 Cardio 1 minute WALKING LUNGES (Bw) 1 10 Cardio 1 minute WALKING LUNGES (Bw) 2 10 Cardio 1 minute INCLINE PUSH-UPS (Bw) 1 10 Cardio 1 minute INCLINE PUSH-UPS (Bw) 2 10 Cardio 1 minute CRUNCHES (Bw) 1 10 ABS CYCLE (Bw) 1 10 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 1 10 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 2 Week 3
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS CHEST back shoulders triceps legs & butt biceps & forearms BENCH PRESS (Rb) 1 10 Cardio 1 minute BENCH PRESS (Rb) 2 12 Cardio 1 minute ONE ARM ROW (Db) 1 10 Cardio 1 minute ONE ARM ROW (Db) 2 10 Cardio 1 minute SHOULDER FLY REAR (Rb) 1 10 Cardio 1 minute SHOULDER FLY REAR (Rb) 2 12 Cardio 1 minute TRICEP EXTENSION (Rb) 1 10 TRICEP DIPS (Ba) 1 10 Cardio 1 minute REVERSE LUNGE (Bw) 1 10 Cardio 1 minute REVERSE LUNGE (Bw) 2 10 Cardio 1 minute HAMMER CURLS (Db) 1 10 BICEP CURL HEIGHT (Rb) 1 10 Cardio 1 minute workout 3 Week 3
12-WEEK WORKOUT PLAN Week 4 Workouts
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves CLOSE-GRIP LAT. PULL-DOWN (Rb) 1 10 Cardio 1 minute CLOSE-GRIP LAT. PULL-DOWN (Rb) 2 12 Cardio 1 minute BALL KNEE CRUNCHES (Bw) 1 10 LEG RAISE CRUNCH (Rb) 1 10 Cardio 1 minute DIAMOND PUSH-UPS (Bw) 1 10 Cardio 1 minute DIAMOND PUSH-UPS (Bw) 2 12 Cardio 1 minute BALL KNEE CRUNCHES (Bw) 1 10 LEG RAISE CRUNCH (Rb) 1 10 Cardio 1 minute UPRIGHT ROW (Rb) 1 10 Cardio 1 minute UPRIGHT ROW (Rb) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 1 Week 4
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms WALKING LUNGES (Bw) 1 10 Cardio 1 minute WALKING LUNGES (Bw) 2 12 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 1 10 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 2 10 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 1 10 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (Db) 1 10 LYING TRICEP EXTENSION (Rb) 1 10 Cardio 1 minute PUSH-UPS (Bw) 1 10 Cardio 1 minute PUSH-UPS (Bw) 2 10 Cardio 1 minute HAMMER CURLS (Db) 1 10 BICEP CURL (Rb) 1 10 Cardio 1 minute workout 2 Week 4
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves BENT OVER LAT ROW (Rb) 1 10 Cardio 1 minute BENT OVER LAT ROW (Rb) 2 12 Cardio 1 minute REVERSE LUNGE (Bw) 1 10 Cardio 1 minute REVERSE LUNGE (Bw) 2 10 Cardio 1 minute INCLINE BENCH PRESS (Rb) 1 10 Cardio 1 minute INCLINE BENCH PRESS (Rb) 2 12 Cardio 1 minute CRUNCHES (Bw) 1 10 ABS WOODCHOP (Rb) 1 10 Cardio 1 minute SHOULDER PRESS (Rb) 1 10 Cardio 1 minute SHOULDER PRESS (Rb) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 3 Week 4
12-WEEK WORKOUT PLAN Week 5 Workouts
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES (Rb) 1 8 Cardio 1 minute LUNGES (Rb) 2 12 Cardio 1 minute LATERAL RAISE (Ba) 1 8 Cardio 1 minute LATERAL RAISE (Ba) 2 8 Cardio 1 minute BENCH PULLOVER W/BALL (Ba) 1 8 Cardio 1 minute BENCH PULLOVER W/BALL (Ba) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (Ba) 1 8 TRICEP EXTENSION (Rb) 1 8 Cardio 1 minute BENCH PRESS (Rb) 1 8 Cardio 1 minute BENCH PRESS (Rb) 2 8 Cardio 1 minute PREACHER CURLS (Rb) 1 8 BICEP CURL (Rb) 1 8 Cardio 1 minute workout 1 Week 5
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves BENT OVER LAT ROW (Rb) 1 8 Cardio 1 minute BENT OVER LAT ROW (Rb) 2 12 Cardio 1 minute REVERSE LUNGE (Bw) 1 8 Cardio 1 minute REVERSE LUNGE (Bw) 2 8 Cardio 1 minute INCLINE BENCH PRESS (Rb) 1 8 Cardio 1 minute INCLINE BENCH PRESS (Rb) 2 12 Cardio 1 minute CRUNCHES (Bw) 1 8 ABS WOODCHOP (Rb) 1 8 Cardio 1 minute SHOULDER PRESS (Rb) 1 8 Cardio 1 minute SHOULDER PRESS (Rb) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 8 Cardio 1 minute workout 2 Week 5
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS chest back shoulders triceps legs & butt biceps & forearms PUSH-UPS (Ba) 1 8 Cardio 1 minute PUSH-UPS (Ba) 2 12 Cardio 1 minute FRONT LAT. PULL-DOWN (Rb) 1 8 Cardio 1 minute FRONT LAT. PULL-DOWN (Rb) 2 8 Cardio 1 minute FRONT SHOULDER RAISE (Db) 1 8 Cardio 1 minute FRONT SHOULDER RAISE (Db) 2 12 Cardio 1 minute TRICEP PUSHDOWN (Rb) 1 8 CLOSE-GRIP BENCH PRESS (Rb) 1 8 Cardio 1 minute LEG PRESS (Rb) 1 8 Cardio 1 minute LEG PRESS (Rb) 2 8 Cardio 1 minute BICEP CURL HEIGHT (Rb) 1 8 BICEP CURL (Rb) 1 8 Cardio 1 minute workout 3 Week 5
12-WEEK WORKOUT PLAN Week 7 Workouts
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves ONE ARM ROW (Db) 1 8 Cardio 1 minute ONE ARM ROW (Db) 2 12 Cardio 1 minute SQUATS (Db) 1 8 Cardio 1 minute SQUATS (Db) 2 8 Cardio 1 minute BENCH PRESS (Ba) 1 8 Cardio 1 minute BENCH PRESS (Ba) 2 12 Cardio 1 minute ABS WOODCHOP (Rb) 1 8 KNEELING CRUNCH (Rb) 1 8 Cardio 1 minute LATERAL RAISE (Rb) 1 8 Cardio 1 minute LATERAL RAISE (Rb) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 8 Cardio 1 minute workout 1 Week 6
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES (Rb) 1 8 Cardio 1 minute LUNGES (Rb) 2 12 Cardio 1 minute LATERAL RAISE (Db) 1 8 Cardio 1 minute LATERAL RAISE (Db) 2 8 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 1 8 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 2 12 Cardio 1 minute LYING TRICEP EXTENSION (Rb) 1 8 OVERHEAD TRICEP EXTENSION (Db) 1 8 Cardio 1 minute MILITARY PUSH UPS (Bw) 1 8 Cardio 1 minute MILITARY PUSH UPS (Bw) 2 8 Cardio 1 minute PREACHER CURLS (Rb) 1 8 BICEP CURL (Db) 1 8 Cardio 1 minute workout 2 Week 6
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves SEATED CLOSE-GRIP ROW (Rb) 1 8 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 2 12 Cardio 1 minute REVERSE LUNGE (Bw) 1 8 Cardio 1 minute REVERSE LUNGE (Bw) 2 8 Cardio 1 minute DECLINE PUSH-UPS (Bw) 1 8 Cardio 1 minute DECLINE PUSH-UPS (Bw) 2 12 Cardio 1 minute LYING LEG LIFTS (Bw) 1 8 JACKKNIFE WITH BALL (Bw) 1 8 Cardio 1 minute SHRUGS (Db) 1 8 Cardio 1 minute SHRUGS (Db) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 8 Cardio 1 minute workout 3 Week 6
12-WEEK WORKOUT PLAN Week 7 Workouts
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms SQUATS (Rb) 1 12 Cardio 1 minute SQUATS (Rb) 2 12 Cardio 1 minute UPRIGHT ROW (Db) 1 12 Cardio 1 minute UPRIGHT ROW (Db) 2 12 Cardio 1 minute DEADLIFT (Db) 1 12 Cardio 1 minute DEADLIFT (Db) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION W/BALL (Rb) 1 12 LYING TRICEP EXTENSION (Rb) 1 10 Cardio 1 minute BENCH PRESS (Db) 1 12 Cardio 1 minute BENCH PRESS (Db) 2 12 Cardio 1 minute HAMMER CURLS (Rb) 1 12 BICEP CURL (Rb) 1 12 Cardio 1 minute workout 1 Week 7
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves BENT-OVER ROWS (Rb) 1 12 Cardio 1 minute BENT-OVER ROWS (Rb) 2 12 Cardio 1 minute SQUATS (Db) 1 12 Cardio 1 minute SQUATS (Db) 2 12 Cardio 1 minute CHEST PRESS (Rb) 1 12 Cardio 1 minute CHEST PRESS (Rb) 2 12 Cardio 1 minute SEATED LEG LIFTS (Bw) 1 12 CRUNCHES (Bw) 1 10 Cardio 1 minute SHOULDER PRESS WITH BALL (Rb) 1 12 Cardio 1 minute SHOULDER PRESS WITH BALL (Rb) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 12 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 2 Week 7
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS Chest back shoulders triceps legs & butt biceps and forearms DIAMOND PUSH-UPS (Bw) 1 12 Cardio 1 minute DIAMOND PUSH-UPS (Bw) 2 12 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 1 12 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 2 12 Cardio 1 minute SHOULDER FLY REAR (Rb) 1 12 Cardio 1 minute SHOULDER FLY REAR (Rb) 2 12 Cardio 1 minute LYING TRICEP EXTENSION (Db) 1 12 OVERHEAD EXTENSION (Rb) 1 10 Cardio 1 minute WALKING LUNGES (Bw) 1 12 Cardio 1 minute WALKING LUNGES (Bw) 2 12 Cardio 1 minute BICEP CURL HEIGHT (Rb) 1 12 HAMMER CURLS (Db) 1 10 Cardio 1 minute workout 3 Week 7
12-WEEK WORKOUT PLAN Week 8 Workouts
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves LAT PUSHDOWN STRAIGHT (Rb) 1 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 2 12 Cardio 1 minute HAMSTRING CURLS (Rb) 1 12 Cardio 1 minute HAMSTRING CURLS (Rb) 2 12 Cardio 1 minute INCLINE BENCH PRESS (Rb) 1 12 Cardio 1 minute INCLINE BENCH PRESS (Rb) 2 12 Cardio 1 minute LEG RAISE (Rb) 1 12 CRUNCHES (Bw) 1 10 Cardio 1 minute UPRIGHT ROW (Rb) 1 12 Cardio 1 minute UPRIGHT ROW (Rb) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 12 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 1 Week 8
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps and forearms STIFF-LEG DEADLIFTS (Rb) 1 12 Cardio 1 minute STIFF-LEG DEADLIFTS (Rb) 2 12 Cardio 1 minute SHOULDER PRESS (Rb) 1 12 Cardio 1 minute SHOULDER PRESS (Rb) 2 12 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 1 12 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (Db) 1 12 OVERHEAD EXTENSION (Rb) 1 10 Cardio 1 minute CHEST PRESS (Rb) 1 12 Cardio 1 minute CHEST PRESS (Rb) 2 12 Cardio 1 minute HAMMER CURLS (Db) 1 12 BICEP CURL (Rb) 1 10 Cardio 1 minute workout 2 Week 8
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves ONE ARM ROW (Rb) 1 12 Cardio 1 minute ONE ARM ROW (Rb) 2 12 Cardio 1 minute LYING LEG CURL (Rb) 1 12 Cardio 1 minute LYING LEG CURL (Rb) 2 12 Cardio 1 minute INCLINE PUSH-UPS (Bw) 1 12 Cardio 1 minute INCLINE PUSH-UPS (Bw) 2 12 Cardio 1 minute ABS CYCLE (Rb) 1 12 KNEELING CRUNCH (Rb) 1 10 Cardio 1 minute LATERAL RAISE (Rb) 1 12 Cardio 1 minute LATERAL RAISE (Rb) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 12 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 3 Week 8
12-WEEK WORKOUT PLAN Week 9 Workouts
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES (Rb) 1 8 Cardio 1 minute LUNGES (Rb) 2 12 Cardio 1 minute SHRUGS (Db) 1 8 Cardio 1 minute SHRUGS (Db) 2 8 Cardio 1 minute ONE ARM ROW (Rb) 1 8 Cardio 1 minute ONE ARM ROW (Rb) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (Rb) 1 8 TRICEP BENCH DIPS (Bw) 1 10 Cardio 1 minute BENT KNEE PUSH UPS (Bw) 1 8 Cardio 1 minute BENT KNEE PUSH UPS (Bw) 2 8 Cardio 1 minute BICEP CURL (Db) 1 8 HAMMER CURLS (Db) 1 10 Cardio 1 minute workout 1 Week 9
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves DEADLIFT (Db) 1 8 Cardio 1 minute DEADLIFT (Db) 2 12 Cardio 1 minute LUNGES (Db) 1 8 Cardio 1 minute LUNGES (Db) 2 8 Cardio 1 minute FLYS (Rb) 1 8 Cardio 1 minute FLYS (Rb) 2 12 Cardio 1 minute ABS CYCLE (Bw) 1 8 OBLIQUE CRUNCHES (Bw) 1 10 Cardio 1 minute BENT OVER LATERAL RAISE (Db) 1 8 Cardio 1 minute BENT OVER LATERAL RAISE (Db) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 2 Week 9
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS chest back shoulders triceps legs & butt biceps & forearms INCLINE BENCH PRESS (Db) 1 8 Cardio 1 minute INCLINE BENCH PRESS (Db) 2 12 Cardio 1 minute BENT OVER ROWS (Rb) 1 8 Cardio 1 minute BENT OVER ROWS (Rb) 2 8 Cardio 1 minute ARNOLD PRESS (Db) 1 8 Cardio 1 minute ARNOLD PRESS (Db) 2 12 Cardio 1 minute BENCH PULLOVER WITH BALL (Ba) 1 8 OVERHEAD TRICEP EXTENSION W/ BALL (Rb) 1 10 Cardio 1 minute WALKING LUNGES (Bw) 1 8 Cardio 1 minute WALKING LUNGES (Bw) 2 8 Cardio 1 minute BICEP CURL (Ba) 1 8 HAMMER CURLS (Db) 1 10 Cardio 1 minute workout 3 Week 9
12-WEEK WORKOUT PLAN Week 10 Workouts
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves ONE ARM ROW (Rb) 1 8 Cardio 1 minute ONE ARM ROW (Rb) 2 12 Cardio 1 minute SQUATS (Db) 1 8 Cardio 1 minute SQUATS (Db) 2 8 Cardio 1 minute INCLINE BENCH PRESS (Rb) 1 8 Cardio 1 minute INCLINE BENCH PRESS (Rb) 2 12 Cardio 1 minute LYING LEG LIFTS (Bw) 1 8 ABS CYCLE (Bw) 1 10 Cardio 1 minute SHOULDER PRESS (Rb) 1 8 Cardio 1 minute SHOULDER PRESS (Rb) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 1 Week 10
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES W/ KNEE RAISE (Bw) 1 8 Cardio 1 minute LUNGES W/ KNEE RAISE (Bw) 2 12 Cardio 1 minute SHOULDER ROW (Rb) 1 8 Cardio 1 minute SHOULDER ROW (Rb) 2 8 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 1 8 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (Rb) 1 8 TRICEP BENCH DIPS (Bw) 1 10 Cardio 1 minute INCLINE BENCH PRESS (Db) 1 8 Cardio 1 minute INCLINE BENCH PRESS (Db) 2 8 Cardio 1 minute PREACHER CURL (Db) 1 8 BICEP CURL (Rb) 1 10 Cardio 1 minute workout 2 Week 10
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves SEATED WIDE-GRIP ROW (Rb) 1 8 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 2 12 Cardio 1 minute LUNGES (Rb) 1 8 Cardio 1 minute LUNGES (Rb) 2 8 Cardio 1 minute INCLINE PUSH-UPS (Bw) 1 8 Cardio 1 minute INCLINE PUSH-UPS (Bw) 2 12 Cardio 1 minute AB PELVIC THRUSTS (Bw) 1 8 CRUNCHES (Bw) 1 10 Cardio 1 minute SHOULDER FLY REAR (Rb) 1 8 Cardio 1 minute SHOULDER FLY REAR (Rb) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 3 Week 10
12-WEEK WORKOUT PLAN Week 11 Workouts
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms SQUAT WITH BALL OVERHEAD (Ba) 1 10 Cardio 1 minute SQUAT WITH BALL OVERHEAD (Ba) 2 12 Cardio 1 minute LATERAL RAISE (Ba) 1 10 Cardio 1 minute LATERAL RAISE (Ba) 2 10 Cardio 1 minute ONE ARM ROW (Db) 1 10 Cardio 1 minute ONE ARM ROW (Db) 2 12 Cardio 1 minute CLOSE-GRIP BENCH PRESS (Rb) 1 10 OVERHEAD TRICEP EXTENSION (Db) 1 12 Cardio 1 minute INCLINE BENCH PRESS (Rb) 1 10 Cardio 1 minute INCLINE BENCH PRESS (Rb) 2 10 Cardio 1 minute PREACHER CURL (Db) 1 10 BICEP CURL (Rb) 1 12 Cardio 1 minute workout 1 Week 11
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves ONE ARM ROW (Rb) 1 10 Cardio 1 minute ONE ARM ROW (Rb) 2 12 Cardio 1 minute FRONT LUNGES (Bw) 1 10 Cardio 1 minute FRONT LUNGES (Bw) 2 10 Cardio 1 minute PUSH-UPS (Bw) 1 10 Cardio 1 minute PUSH-UPS (Bw) 2 12 Cardio 1 minute LYING LEG LIFTS (Bw) 1 10 CRUNCHES (Bw) 1 12 Cardio 1 minute UPRIGHT ROW (Rb) 1 10 Cardio 1 minute UPRIGHT ROW (Rb) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 2 Week 11
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS chest back shoulders triceps legs & butt biceps & forearms CHEST PRESS (Rb) 1 10 Cardio 1 minute CHEST PRESS (Rb) 2 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 1 10 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 2 10 Cardio 1 minute SHOULDER FLY REAR (Rb) 1 10 Cardio 1 minute SHOULDER FLY REAR (Rb) 2 12 Cardio 1 minute LYING TRICEP EXTENSION (Db) 1 10 TRICEP PUSHDOWN (Rb) 1 12 Cardio 1 minute LUNGES W/KNEE RAISE (Bw) 1 10 Cardio 1 minute LUNGES W/KNEE RAISE (Bw) 2 10 Cardio 1 minute BICEP CURL (Db) 1 10 HAMMER CURLS (Rb) 1 12 Cardio 1 minute workout 3 Week 11
12-WEEK WORKOUT PLAN Week 12 Workouts
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves SEATED WIDE-GRIP ROW (Rb) 1 10 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 2 12 Cardio 1 minute HAMSTRING CURLS (Rb) 1 10 Cardio 1 minute HAMSTRING CURLS (Rb) 2 10 Cardio 1 minute BENCH PRESS (Rb) 1 10 Cardio 1 minute BENCH PRESS (Rb) 2 12 Cardio 1 minute JACKKNIFE WITH BALL (Bw) 1 10 ABS TWIST (Rb) 1 12 Cardio 1 minute LATERAL RAISE (Db) 1 10 Cardio 1 minute LATERAL RAISE (Db) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 1 Week 12
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms REVERSE LUNGE (Bw) 1 10 Cardio 1 minute REVERSE LUNGE (Bw) 2 12 Cardio 1 minute UPRIGHT ROW (Rb) 1 __ 10 Cardio 1 minute UPRIGHT ROW (Rb) 2 __ 10 Cardio 1 minute FRONT LAT. PULL-DOWN (Rb) 1 10 Cardio 1 minute FRONT LAT. PULL-DOWN (Rb) 2 12 Cardio 1 minute TRICEP PUSHDOWN (Rb) 1 10 OVERHEAD TRICEP EXTENSION (Db) 1 12 Cardio 1 minute MILITARY PUSH UPS (Bw) 1 10 Cardio 1 minute MILITARY PUSH UPS (Bw) 2 10 Cardio 1 minute PREACHER CURL (Rb) 1 10 BICEP CURL (Db) 1 12 Cardio 1 minute workout 2 Week 12
12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves ONE ARM ROW (Db) 1 10 Cardio 1 minute ONE ARM ROW (Db) 2 12 Cardio 1 minute LEG PRESS (Rb) 1 10 Cardio 1 minute LEG PRESS (Rb) 2 10 Cardio 1 minute BENCH PRESS (Db) 1 10 Cardio 1 minute BENCH PRESS (Db) 2 12 Cardio 1 minute LEG RAISE (Rb) 1 10 CRUNCHES (Bw) 1 12 Cardio 1 minute SHRUGS (Rb) 1 10 Cardio 1 minute SHRUGS (Rb) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 3 Week 12

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12 week workout-plan

  • 2. 12-WEEK WORKOUT PLAN Between each set in our workouts you’ll see “Cardio 1 minute.” As explained above, you should do some form of cardio for 1 minute in between your sets. This could be the treadmill, stationary bike, jumping rope, bench step-ups, or whatever keeps your heart rate elevated for 1 minute and is convenient enough to get to between your sets. For example, refer to Week 1, Workout 1 in this book. Here you’d start off doing set 1 of lunges for 12 reps (each leg), and then go immediately to 1 minute of cardio, such as jacks ... then go immediately back to lunges for set 2 (again, both legs), then 1 minute of cardio ... and then on to set 1 of your back exercise, and so on. Important note: as you review the workouts in this book, notice how we didn’t include “Cardio 1 minute” in between the exercises for biceps, triceps, and abdominals. This is because we use a technique called “super-setting,” which combines two exercises back to back without rest (or cardio) in between them. This not only increases the intensity, it saves time as well. For all other muscle groups that don’t use this technique, you’ll see that the Set Sequence is “1” for the first set of a particular exercise, and then “2” for the next exercise. This simply means that you do the first set, then go straight to cardio for 1 minute, and then back to the second set. But for the bicep, tricep, and abdominal exercises, the Set Sequence is “1” for both because there is no cardio in between the two sets. That is, it’s just one big set (or “super-set”) of two exercises - back to back. The 12-week workout plan in this book is designed for a beginner/ intermediate fitness level at 3 days per week. If you’d like a routine that is custom-tailored to the equipment you have available, your schedule, fitness level, etc, please e-mail us at info@fasttracktofatloss.com and we’ll reply with options that may be better suited for you. If you signed up for your own Fast Track Personal Trainer, be sure to ask them for help. They are 100% committed to your success and will absolutely make sure you’re implementing a workout routine that is perfect for YOU. Whether you follow this workout plan exactly, or have one custom-tailored for you, be sure to use the “E2 method” explained above and look forward to the time-savings and the results! Chad Tackett Exercise doesn’t need to be long, and it should never be boring. It just needs to be effective at producing the results YOU want, and efficient enough to fit into your busy schedule. As I’m sure you’ve seen by our success stories, the effectiveness of our workouts have never been in question. They produce awesome results - period. But it’s important that you realize just how time-efficient our workouts are as well. After all, you won’t get any results if you don’t have the time to do it. So, we’ve come up with a way of integrating calorie-burning cardio into resistance training (“weightlifting”) for one super-effective, time-efficient workout that can be done in as little as 20 minutes! We call this the “E2 method” because it’s DOUBLE the Effectiveness and DOUBLE the Efficiency. Normally, between weightlifting sets you rest, get a drink of water, get caught talking with the local gym rat, etc, right? Why not use this time more efficiently and complete your cardio routine too! Instead of wasting time between sets, keep your heart rate up by doing one minute of cardio. For example, you just finished a set of lunges and your heart is pounding. Instead of letting your heart rate go back down before your next set, do a minute of cardio ... and then go right back to the next set of lunges (or whatever your next exercise is). This way, your heart rate stays elevated the entire workout - both when lifting, and in between your sets. By the time you’ve completed your weightlifting routine, you’ve done a full session of cardio as well. Plus, this keeps your metabolism revved up longer, making your body more efficient at burning fat around the clock. That’s double the effectiveness and efficiency for better results in less time - that’s what Fast Track to Fat Loss is all about! On the following pages you’ll find a 12-week workout routine that you can do in the comfort and privacy of your own home with your own bodyweight, dumbbells, resistance bands, and a stability ball. If you don’t have all of these, or you’d prefer to workout at a gym, that’s fine. Every exercise in our workouts include a list of alternate exercises that you could do instead (refer to the Exercise Instructions book). 12-Week Workout Plan
  • 4. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS Legs & Butt Shoulders back Triceps chest Biceps & Forearms LUNGES (Rb) 1 12 Cardio 1 minute LUNGES (Rb) 2 12 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 1 12 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 2 12 Cardio 1 minute ONE ARM ROW (Db) 1 12 Cardio 1 minute ONE ARM ROW (Db) 2 12 Cardio 1 minute LYING TRICEP EXTENSION (Db) 1 12 TRICEP PUSHDOWN (Rb) 1 12 Cardio 1 minute CHEST PRESS (Rb) 1 12 Cardio 1 minute CHEST PRESS (Rb) 2 12 Cardio 1 minute HAMMER CURLS (Db) 1 12 BICEP CURL (Db) 1 12 Cardio 1 minute workout 1 Week 1
  • 5. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS BACK LEGS & BUTT CHEST ADOMINALS SHOULDERS CALVES BACK EXTENSIONS (Ba) 1 12 Cardio 1 minute BACK EXTENSIONS (Ba) 2 12 Cardio 1 minute LEG PRESS (Rb) 1 12 Cardio 1 minute LEG PRESS (Rb) 2 12 Cardio 1 minute CROSS-OVERS (Rb) 1 12 Cardio 1 minute CROSS-OVERS (Rb) 2 12 Cardio 1 minute KNEELING CRUNCH (Rb) 1 12 LYING LEG LIFTS (BW) 1 12 Cardio 1 minute UPRIGHT ROW (Rb) 1 12 Cardio 1 minute UPRIGHT ROW (Rb) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 12 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 2 Week 1
  • 6. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS CHEST BACK SHOULDERS TRICEPS LEG & BUTT BICEPS & FOREARMS CHEST BUTTERFLY (Rb) 1 12 Cardio 1 minute CHEST BUTTERFLY (Rb)) 2 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 1 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 2 12 Cardio 1 minute ARNOLD PRESS (DB) 1 12 Cardio 1 minute ARNOLD PRESS (DB) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (DB) 1 12 TRICEP BENCH DIPS (BW) 1 12 Cardio 1 minute LUNGES (DB) 1 12 Cardio 1 minute LUNGES (DB) 2 12 Cardio 1 minute BICEP CURL HEIGHT (Rb) 1 12 HAMMER CURLS (Rb) 1 12 Cardio 1 minute workout 3 Week 1
  • 8. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest AdominalS shoulders calves BENT-OVER ROWS (Rb) 1 12 Cardio 1 minute BENT-OVER ROWS (Rb) 2 12 Cardio 1 minute FRONT LUNGES (Bw) 1 12 Cardio 1 minute FRONT LUNGES (Bw) 2 12 Cardio 1 minute BENCH PRESS (Rb) 1 12 Cardio 1 minute BENCH PRESS (Rb) 2 12 Cardio 1 minute CRUNCHES (Bw) 1 12 OBLIQUE CRUNCHES (Bw) 1 12 Cardio 1 minute BENT OVER LATERAL RAISE (Db) 1 12 Cardio 1 minute BENT OVER LATERAL RAISE (Db) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 12 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 1 Week 2
  • 9. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES (Rb) 1 12 Cardio 1 minute LUNGES (Rb) 2 12 Cardio 1 minute SHOULDER FLY REAR (Rb) 1 12 Cardio 1 minute SHOULDER FLY REAR (Rb) 2 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 1 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 2 12 Cardio 1 minute LYING TRICEP EXTENSION (Rb) 1 12 OVERHEAD TRICEP EXTENSION (Rb) 1 12 Cardio 1 minute DECLINE PUSH-UPS (Bw) 1 12 Cardio 1 minute DECLINE PUSH-UPS (Bw) 2 12 Cardio 1 minute HAMMER CURLS (Db) 1 12 BICEP CURL (Rb) 1 12 Cardio 1 minute workout 2 Week 2
  • 10. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves SEATED CLOSE-GRIP ROW (Rb) 1 12 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 2 12 Cardio 1 minute SQUATS (Db) 1 12 Cardio 1 minute SQUATS (Db) 2 12 Cardio 1 minute INCLINE BENCH PRESS (Db) 1 12 Cardio 1 minute INCLINE BENCH PRESS (Db) 2 12 Cardio 1 minute ABS TWIST (Rb) 1 10 JACKKNIFE WITH BALL (Bw) 1 12 Cardio 1 minute SHOULDER PRESS W/BALL (Rb) 1 12 Cardio 1 minute SHOULDER PRESS W/BALL (Rb) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 3 Week 2
  • 11. 12-WEEK WORKOUT PLAN Week 3 Workouts For More
  • 12. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES W/KNEE RAISE (Bw) 1 10 Cardio 1 minute LUNGES W/KNEE RAISE (Bw) 2 12 Cardio 1 minute UPRIGHT ROW (RB) 1 10 Cardio 1 minute UPRIGHT ROW (RB) 2 12 Cardio 1 minute DEADLIFT (Db) 1 10 Cardio 1 minutee DEADLIFT (Db) 2 12 Cardio 1 minute CLOSE-GRIP BENCH PRESS (Rb) 1 10 PULLOVER WITH BALL (BA) 1 12 Cardio 1 minute BENT KNEE PUSH UPS (Bw) 1 10 Cardio 1 minute BENT KNEE PUSH UPS (Bw) 2 12 Cardio 1 minute BICEP CURL (Db) 1 10 PREACHER CURL (Db) 1 12 Cardio 1 minute workout 1 Week 3
  • 13. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves FRONT LAT. PULL-DOWN (Rb) 1 10 Cardio 1 minute FRONT LAT. PULL-DOWN (Rb) 2 10 Cardio 1 minute WALKING LUNGES (Bw) 1 10 Cardio 1 minute WALKING LUNGES (Bw) 2 10 Cardio 1 minute INCLINE PUSH-UPS (Bw) 1 10 Cardio 1 minute INCLINE PUSH-UPS (Bw) 2 10 Cardio 1 minute CRUNCHES (Bw) 1 10 ABS CYCLE (Bw) 1 10 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 1 10 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 2 Week 3
  • 14. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS CHEST back shoulders triceps legs & butt biceps & forearms BENCH PRESS (Rb) 1 10 Cardio 1 minute BENCH PRESS (Rb) 2 12 Cardio 1 minute ONE ARM ROW (Db) 1 10 Cardio 1 minute ONE ARM ROW (Db) 2 10 Cardio 1 minute SHOULDER FLY REAR (Rb) 1 10 Cardio 1 minute SHOULDER FLY REAR (Rb) 2 12 Cardio 1 minute TRICEP EXTENSION (Rb) 1 10 TRICEP DIPS (Ba) 1 10 Cardio 1 minute REVERSE LUNGE (Bw) 1 10 Cardio 1 minute REVERSE LUNGE (Bw) 2 10 Cardio 1 minute HAMMER CURLS (Db) 1 10 BICEP CURL HEIGHT (Rb) 1 10 Cardio 1 minute workout 3 Week 3
  • 16. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves CLOSE-GRIP LAT. PULL-DOWN (Rb) 1 10 Cardio 1 minute CLOSE-GRIP LAT. PULL-DOWN (Rb) 2 12 Cardio 1 minute BALL KNEE CRUNCHES (Bw) 1 10 LEG RAISE CRUNCH (Rb) 1 10 Cardio 1 minute DIAMOND PUSH-UPS (Bw) 1 10 Cardio 1 minute DIAMOND PUSH-UPS (Bw) 2 12 Cardio 1 minute BALL KNEE CRUNCHES (Bw) 1 10 LEG RAISE CRUNCH (Rb) 1 10 Cardio 1 minute UPRIGHT ROW (Rb) 1 10 Cardio 1 minute UPRIGHT ROW (Rb) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 1 Week 4
  • 17. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms WALKING LUNGES (Bw) 1 10 Cardio 1 minute WALKING LUNGES (Bw) 2 12 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 1 10 Cardio 1 minute BENT OVER LATERAL RAISE (Rb) 2 10 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 1 10 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (Db) 1 10 LYING TRICEP EXTENSION (Rb) 1 10 Cardio 1 minute PUSH-UPS (Bw) 1 10 Cardio 1 minute PUSH-UPS (Bw) 2 10 Cardio 1 minute HAMMER CURLS (Db) 1 10 BICEP CURL (Rb) 1 10 Cardio 1 minute workout 2 Week 4
  • 18. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves BENT OVER LAT ROW (Rb) 1 10 Cardio 1 minute BENT OVER LAT ROW (Rb) 2 12 Cardio 1 minute REVERSE LUNGE (Bw) 1 10 Cardio 1 minute REVERSE LUNGE (Bw) 2 10 Cardio 1 minute INCLINE BENCH PRESS (Rb) 1 10 Cardio 1 minute INCLINE BENCH PRESS (Rb) 2 12 Cardio 1 minute CRUNCHES (Bw) 1 10 ABS WOODCHOP (Rb) 1 10 Cardio 1 minute SHOULDER PRESS (Rb) 1 10 Cardio 1 minute SHOULDER PRESS (Rb) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 3 Week 4
  • 20. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES (Rb) 1 8 Cardio 1 minute LUNGES (Rb) 2 12 Cardio 1 minute LATERAL RAISE (Ba) 1 8 Cardio 1 minute LATERAL RAISE (Ba) 2 8 Cardio 1 minute BENCH PULLOVER W/BALL (Ba) 1 8 Cardio 1 minute BENCH PULLOVER W/BALL (Ba) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (Ba) 1 8 TRICEP EXTENSION (Rb) 1 8 Cardio 1 minute BENCH PRESS (Rb) 1 8 Cardio 1 minute BENCH PRESS (Rb) 2 8 Cardio 1 minute PREACHER CURLS (Rb) 1 8 BICEP CURL (Rb) 1 8 Cardio 1 minute workout 1 Week 5
  • 21. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves BENT OVER LAT ROW (Rb) 1 8 Cardio 1 minute BENT OVER LAT ROW (Rb) 2 12 Cardio 1 minute REVERSE LUNGE (Bw) 1 8 Cardio 1 minute REVERSE LUNGE (Bw) 2 8 Cardio 1 minute INCLINE BENCH PRESS (Rb) 1 8 Cardio 1 minute INCLINE BENCH PRESS (Rb) 2 12 Cardio 1 minute CRUNCHES (Bw) 1 8 ABS WOODCHOP (Rb) 1 8 Cardio 1 minute SHOULDER PRESS (Rb) 1 8 Cardio 1 minute SHOULDER PRESS (Rb) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 8 Cardio 1 minute workout 2 Week 5
  • 22. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS chest back shoulders triceps legs & butt biceps & forearms PUSH-UPS (Ba) 1 8 Cardio 1 minute PUSH-UPS (Ba) 2 12 Cardio 1 minute FRONT LAT. PULL-DOWN (Rb) 1 8 Cardio 1 minute FRONT LAT. PULL-DOWN (Rb) 2 8 Cardio 1 minute FRONT SHOULDER RAISE (Db) 1 8 Cardio 1 minute FRONT SHOULDER RAISE (Db) 2 12 Cardio 1 minute TRICEP PUSHDOWN (Rb) 1 8 CLOSE-GRIP BENCH PRESS (Rb) 1 8 Cardio 1 minute LEG PRESS (Rb) 1 8 Cardio 1 minute LEG PRESS (Rb) 2 8 Cardio 1 minute BICEP CURL HEIGHT (Rb) 1 8 BICEP CURL (Rb) 1 8 Cardio 1 minute workout 3 Week 5
  • 24. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves ONE ARM ROW (Db) 1 8 Cardio 1 minute ONE ARM ROW (Db) 2 12 Cardio 1 minute SQUATS (Db) 1 8 Cardio 1 minute SQUATS (Db) 2 8 Cardio 1 minute BENCH PRESS (Ba) 1 8 Cardio 1 minute BENCH PRESS (Ba) 2 12 Cardio 1 minute ABS WOODCHOP (Rb) 1 8 KNEELING CRUNCH (Rb) 1 8 Cardio 1 minute LATERAL RAISE (Rb) 1 8 Cardio 1 minute LATERAL RAISE (Rb) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 8 Cardio 1 minute workout 1 Week 6
  • 25. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES (Rb) 1 8 Cardio 1 minute LUNGES (Rb) 2 12 Cardio 1 minute LATERAL RAISE (Db) 1 8 Cardio 1 minute LATERAL RAISE (Db) 2 8 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 1 8 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 2 12 Cardio 1 minute LYING TRICEP EXTENSION (Rb) 1 8 OVERHEAD TRICEP EXTENSION (Db) 1 8 Cardio 1 minute MILITARY PUSH UPS (Bw) 1 8 Cardio 1 minute MILITARY PUSH UPS (Bw) 2 8 Cardio 1 minute PREACHER CURLS (Rb) 1 8 BICEP CURL (Db) 1 8 Cardio 1 minute workout 2 Week 6
  • 26. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves SEATED CLOSE-GRIP ROW (Rb) 1 8 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 2 12 Cardio 1 minute REVERSE LUNGE (Bw) 1 8 Cardio 1 minute REVERSE LUNGE (Bw) 2 8 Cardio 1 minute DECLINE PUSH-UPS (Bw) 1 8 Cardio 1 minute DECLINE PUSH-UPS (Bw) 2 12 Cardio 1 minute LYING LEG LIFTS (Bw) 1 8 JACKKNIFE WITH BALL (Bw) 1 8 Cardio 1 minute SHRUGS (Db) 1 8 Cardio 1 minute SHRUGS (Db) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 8 Cardio 1 minute workout 3 Week 6
  • 28. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms SQUATS (Rb) 1 12 Cardio 1 minute SQUATS (Rb) 2 12 Cardio 1 minute UPRIGHT ROW (Db) 1 12 Cardio 1 minute UPRIGHT ROW (Db) 2 12 Cardio 1 minute DEADLIFT (Db) 1 12 Cardio 1 minute DEADLIFT (Db) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION W/BALL (Rb) 1 12 LYING TRICEP EXTENSION (Rb) 1 10 Cardio 1 minute BENCH PRESS (Db) 1 12 Cardio 1 minute BENCH PRESS (Db) 2 12 Cardio 1 minute HAMMER CURLS (Rb) 1 12 BICEP CURL (Rb) 1 12 Cardio 1 minute workout 1 Week 7
  • 29. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves BENT-OVER ROWS (Rb) 1 12 Cardio 1 minute BENT-OVER ROWS (Rb) 2 12 Cardio 1 minute SQUATS (Db) 1 12 Cardio 1 minute SQUATS (Db) 2 12 Cardio 1 minute CHEST PRESS (Rb) 1 12 Cardio 1 minute CHEST PRESS (Rb) 2 12 Cardio 1 minute SEATED LEG LIFTS (Bw) 1 12 CRUNCHES (Bw) 1 10 Cardio 1 minute SHOULDER PRESS WITH BALL (Rb) 1 12 Cardio 1 minute SHOULDER PRESS WITH BALL (Rb) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 12 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 2 Week 7
  • 30. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS Chest back shoulders triceps legs & butt biceps and forearms DIAMOND PUSH-UPS (Bw) 1 12 Cardio 1 minute DIAMOND PUSH-UPS (Bw) 2 12 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 1 12 Cardio 1 minute SEATED CLOSE-GRIP ROW (Rb) 2 12 Cardio 1 minute SHOULDER FLY REAR (Rb) 1 12 Cardio 1 minute SHOULDER FLY REAR (Rb) 2 12 Cardio 1 minute LYING TRICEP EXTENSION (Db) 1 12 OVERHEAD EXTENSION (Rb) 1 10 Cardio 1 minute WALKING LUNGES (Bw) 1 12 Cardio 1 minute WALKING LUNGES (Bw) 2 12 Cardio 1 minute BICEP CURL HEIGHT (Rb) 1 12 HAMMER CURLS (Db) 1 10 Cardio 1 minute workout 3 Week 7
  • 32. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves LAT PUSHDOWN STRAIGHT (Rb) 1 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 2 12 Cardio 1 minute HAMSTRING CURLS (Rb) 1 12 Cardio 1 minute HAMSTRING CURLS (Rb) 2 12 Cardio 1 minute INCLINE BENCH PRESS (Rb) 1 12 Cardio 1 minute INCLINE BENCH PRESS (Rb) 2 12 Cardio 1 minute LEG RAISE (Rb) 1 12 CRUNCHES (Bw) 1 10 Cardio 1 minute UPRIGHT ROW (Rb) 1 12 Cardio 1 minute UPRIGHT ROW (Rb) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 12 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 1 Week 8
  • 33. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps and forearms STIFF-LEG DEADLIFTS (Rb) 1 12 Cardio 1 minute STIFF-LEG DEADLIFTS (Rb) 2 12 Cardio 1 minute SHOULDER PRESS (Rb) 1 12 Cardio 1 minute SHOULDER PRESS (Rb) 2 12 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 1 12 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (Db) 1 12 OVERHEAD EXTENSION (Rb) 1 10 Cardio 1 minute CHEST PRESS (Rb) 1 12 Cardio 1 minute CHEST PRESS (Rb) 2 12 Cardio 1 minute HAMMER CURLS (Db) 1 12 BICEP CURL (Rb) 1 10 Cardio 1 minute workout 2 Week 8
  • 34. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves ONE ARM ROW (Rb) 1 12 Cardio 1 minute ONE ARM ROW (Rb) 2 12 Cardio 1 minute LYING LEG CURL (Rb) 1 12 Cardio 1 minute LYING LEG CURL (Rb) 2 12 Cardio 1 minute INCLINE PUSH-UPS (Bw) 1 12 Cardio 1 minute INCLINE PUSH-UPS (Bw) 2 12 Cardio 1 minute ABS CYCLE (Rb) 1 12 KNEELING CRUNCH (Rb) 1 10 Cardio 1 minute LATERAL RAISE (Rb) 1 12 Cardio 1 minute LATERAL RAISE (Rb) 2 12 Cardio 1 minute STANDING CALF RAISES (Db) 1 12 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 3 Week 8
  • 36. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES (Rb) 1 8 Cardio 1 minute LUNGES (Rb) 2 12 Cardio 1 minute SHRUGS (Db) 1 8 Cardio 1 minute SHRUGS (Db) 2 8 Cardio 1 minute ONE ARM ROW (Rb) 1 8 Cardio 1 minute ONE ARM ROW (Rb) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (Rb) 1 8 TRICEP BENCH DIPS (Bw) 1 10 Cardio 1 minute BENT KNEE PUSH UPS (Bw) 1 8 Cardio 1 minute BENT KNEE PUSH UPS (Bw) 2 8 Cardio 1 minute BICEP CURL (Db) 1 8 HAMMER CURLS (Db) 1 10 Cardio 1 minute workout 1 Week 9
  • 37. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves DEADLIFT (Db) 1 8 Cardio 1 minute DEADLIFT (Db) 2 12 Cardio 1 minute LUNGES (Db) 1 8 Cardio 1 minute LUNGES (Db) 2 8 Cardio 1 minute FLYS (Rb) 1 8 Cardio 1 minute FLYS (Rb) 2 12 Cardio 1 minute ABS CYCLE (Bw) 1 8 OBLIQUE CRUNCHES (Bw) 1 10 Cardio 1 minute BENT OVER LATERAL RAISE (Db) 1 8 Cardio 1 minute BENT OVER LATERAL RAISE (Db) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 2 Week 9
  • 38. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS chest back shoulders triceps legs & butt biceps & forearms INCLINE BENCH PRESS (Db) 1 8 Cardio 1 minute INCLINE BENCH PRESS (Db) 2 12 Cardio 1 minute BENT OVER ROWS (Rb) 1 8 Cardio 1 minute BENT OVER ROWS (Rb) 2 8 Cardio 1 minute ARNOLD PRESS (Db) 1 8 Cardio 1 minute ARNOLD PRESS (Db) 2 12 Cardio 1 minute BENCH PULLOVER WITH BALL (Ba) 1 8 OVERHEAD TRICEP EXTENSION W/ BALL (Rb) 1 10 Cardio 1 minute WALKING LUNGES (Bw) 1 8 Cardio 1 minute WALKING LUNGES (Bw) 2 8 Cardio 1 minute BICEP CURL (Ba) 1 8 HAMMER CURLS (Db) 1 10 Cardio 1 minute workout 3 Week 9
  • 40. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves ONE ARM ROW (Rb) 1 8 Cardio 1 minute ONE ARM ROW (Rb) 2 12 Cardio 1 minute SQUATS (Db) 1 8 Cardio 1 minute SQUATS (Db) 2 8 Cardio 1 minute INCLINE BENCH PRESS (Rb) 1 8 Cardio 1 minute INCLINE BENCH PRESS (Rb) 2 12 Cardio 1 minute LYING LEG LIFTS (Bw) 1 8 ABS CYCLE (Bw) 1 10 Cardio 1 minute SHOULDER PRESS (Rb) 1 8 Cardio 1 minute SHOULDER PRESS (Rb) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 1 Week 10
  • 41. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms LUNGES W/ KNEE RAISE (Bw) 1 8 Cardio 1 minute LUNGES W/ KNEE RAISE (Bw) 2 12 Cardio 1 minute SHOULDER ROW (Rb) 1 8 Cardio 1 minute SHOULDER ROW (Rb) 2 8 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 1 8 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 2 12 Cardio 1 minute OVERHEAD TRICEP EXTENSION (Rb) 1 8 TRICEP BENCH DIPS (Bw) 1 10 Cardio 1 minute INCLINE BENCH PRESS (Db) 1 8 Cardio 1 minute INCLINE BENCH PRESS (Db) 2 8 Cardio 1 minute PREACHER CURL (Db) 1 8 BICEP CURL (Rb) 1 10 Cardio 1 minute workout 2 Week 10
  • 42. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves SEATED WIDE-GRIP ROW (Rb) 1 8 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 2 12 Cardio 1 minute LUNGES (Rb) 1 8 Cardio 1 minute LUNGES (Rb) 2 8 Cardio 1 minute INCLINE PUSH-UPS (Bw) 1 8 Cardio 1 minute INCLINE PUSH-UPS (Bw) 2 12 Cardio 1 minute AB PELVIC THRUSTS (Bw) 1 8 CRUNCHES (Bw) 1 10 Cardio 1 minute SHOULDER FLY REAR (Rb) 1 8 Cardio 1 minute SHOULDER FLY REAR (Rb) 2 8 Cardio 1 minute STANDING CALF RAISES (Db) 1 8 Cardio 1 minute STANDING CALF RAISES (Db) 2 10 Cardio 1 minute workout 3 Week 10
  • 44. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms SQUAT WITH BALL OVERHEAD (Ba) 1 10 Cardio 1 minute SQUAT WITH BALL OVERHEAD (Ba) 2 12 Cardio 1 minute LATERAL RAISE (Ba) 1 10 Cardio 1 minute LATERAL RAISE (Ba) 2 10 Cardio 1 minute ONE ARM ROW (Db) 1 10 Cardio 1 minute ONE ARM ROW (Db) 2 12 Cardio 1 minute CLOSE-GRIP BENCH PRESS (Rb) 1 10 OVERHEAD TRICEP EXTENSION (Db) 1 12 Cardio 1 minute INCLINE BENCH PRESS (Rb) 1 10 Cardio 1 minute INCLINE BENCH PRESS (Rb) 2 10 Cardio 1 minute PREACHER CURL (Db) 1 10 BICEP CURL (Rb) 1 12 Cardio 1 minute workout 1 Week 11
  • 45. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves ONE ARM ROW (Rb) 1 10 Cardio 1 minute ONE ARM ROW (Rb) 2 12 Cardio 1 minute FRONT LUNGES (Bw) 1 10 Cardio 1 minute FRONT LUNGES (Bw) 2 10 Cardio 1 minute PUSH-UPS (Bw) 1 10 Cardio 1 minute PUSH-UPS (Bw) 2 12 Cardio 1 minute LYING LEG LIFTS (Bw) 1 10 CRUNCHES (Bw) 1 12 Cardio 1 minute UPRIGHT ROW (Rb) 1 10 Cardio 1 minute UPRIGHT ROW (Rb) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 2 Week 11
  • 46. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS chest back shoulders triceps legs & butt biceps & forearms CHEST PRESS (Rb) 1 10 Cardio 1 minute CHEST PRESS (Rb) 2 12 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 1 10 Cardio 1 minute LAT PUSHDOWN STRAIGHT (Rb) 2 10 Cardio 1 minute SHOULDER FLY REAR (Rb) 1 10 Cardio 1 minute SHOULDER FLY REAR (Rb) 2 12 Cardio 1 minute LYING TRICEP EXTENSION (Db) 1 10 TRICEP PUSHDOWN (Rb) 1 12 Cardio 1 minute LUNGES W/KNEE RAISE (Bw) 1 10 Cardio 1 minute LUNGES W/KNEE RAISE (Bw) 2 10 Cardio 1 minute BICEP CURL (Db) 1 10 HAMMER CURLS (Rb) 1 12 Cardio 1 minute workout 3 Week 11
  • 48. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves SEATED WIDE-GRIP ROW (Rb) 1 10 Cardio 1 minute SEATED WIDE-GRIP ROW (Rb) 2 12 Cardio 1 minute HAMSTRING CURLS (Rb) 1 10 Cardio 1 minute HAMSTRING CURLS (Rb) 2 10 Cardio 1 minute BENCH PRESS (Rb) 1 10 Cardio 1 minute BENCH PRESS (Rb) 2 12 Cardio 1 minute JACKKNIFE WITH BALL (Bw) 1 10 ABS TWIST (Rb) 1 12 Cardio 1 minute LATERAL RAISE (Db) 1 10 Cardio 1 minute LATERAL RAISE (Db) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 1 Week 12
  • 49. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS legs & butt shoulders back triceps chest biceps & forearms REVERSE LUNGE (Bw) 1 10 Cardio 1 minute REVERSE LUNGE (Bw) 2 12 Cardio 1 minute UPRIGHT ROW (Rb) 1 __ 10 Cardio 1 minute UPRIGHT ROW (Rb) 2 __ 10 Cardio 1 minute FRONT LAT. PULL-DOWN (Rb) 1 10 Cardio 1 minute FRONT LAT. PULL-DOWN (Rb) 2 12 Cardio 1 minute TRICEP PUSHDOWN (Rb) 1 10 OVERHEAD TRICEP EXTENSION (Db) 1 12 Cardio 1 minute MILITARY PUSH UPS (Bw) 1 10 Cardio 1 minute MILITARY PUSH UPS (Bw) 2 10 Cardio 1 minute PREACHER CURL (Rb) 1 10 BICEP CURL (Db) 1 12 Cardio 1 minute workout 2 Week 12
  • 50. 12-WEEK WORKOUT PLAN EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS back legs & butt chest adominals shoulders calves ONE ARM ROW (Db) 1 10 Cardio 1 minute ONE ARM ROW (Db) 2 12 Cardio 1 minute LEG PRESS (Rb) 1 10 Cardio 1 minute LEG PRESS (Rb) 2 10 Cardio 1 minute BENCH PRESS (Db) 1 10 Cardio 1 minute BENCH PRESS (Db) 2 12 Cardio 1 minute LEG RAISE (Rb) 1 10 CRUNCHES (Bw) 1 12 Cardio 1 minute SHRUGS (Rb) 1 10 Cardio 1 minute SHRUGS (Rb) 2 10 Cardio 1 minute STANDING CALF RAISES (Db) 1 10 Cardio 1 minute STANDING CALF RAISES (Db) 2 12 Cardio 1 minute workout 3 Week 12