12-WEEK WORKOUT PLAN
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- Maximilian Ernest Booth
- 7 years ago
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2 12-Week Workout Plan 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). Between each set in our workouts you ll see. 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 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 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
3 Week 1 Workouts
4 Week 1 workout 1 Legs & Butt Shoulders LUNGES (Rb) 1 12 LUNGES (Rb) 2 12 BENT OVER LATERAL RAISE (Rb) 1 12 BENT OVER LATERAL RAISE (Rb) 2 12 back Triceps ONE ARM ROW (Db) 1 12 ONE ARM ROW (Db) 2 12 LYING TRICEP EXTENSION (Db) 1 12 TRICEP PUSHDOWN (Rb) 1 12 chest CHEST PRESS (Rb) 1 12 CHEST PRESS (Rb) 2 12 Biceps & Forearms HAMMER CURLS (Db) 1 12 BICEP CURL (Db) 1 12
5 Week 1 workout 2 BACK LEGS & BUTT BACK EXTENSIONS (Ba) 1 12 BACK EXTENSIONS (Ba) 2 12 LEG PRESS (Rb) 1 12 LEG PRESS (Rb) 2 12 CHEST ADOMINALS CROSS-OVERS (Rb) 1 12 CROSS-OVERS (Rb) 2 12 KNEELING CRUNCH (Rb) 1 12 LYING LEG LIFTS (BW) 1 12 SHOULDERS UPRIGHT ROW (Rb) 1 12 UPRIGHT ROW (Rb) 2 12 CALVES STANDING CALF RAISES (Db) 1 12 STANDING CALF RAISES (Db) 2 12
6 Week 1 workout 3 CHEST BACK CHEST BUTTERFLY (Rb) 1 12 CHEST BUTTERFLY (Rb)) 2 12 LAT PUSHDOWN STRAIGHT (Rb) 1 12 LAT PUSHDOWN STRAIGHT (Rb) 2 12 SHOULDERS TRICEPS ARNOLD PRESS (DB) 1 12 ARNOLD PRESS (DB) 2 12 OVERHEAD TRICEP EXTENSION (DB) 1 12 TRICEP BENCH DIPS (BW) 1 12 LEG & BUTT LUNGES (DB) 1 12 LUNGES (DB) 2 12 BICEPS & FOREARMS BICEP CURL HEIGHT (Rb) 1 12 HAMMER CURLS (Rb) 1 12
7 Week 2 Workouts
8 Week 2 workout 1 back legs & butt BENT-OVER ROWS (Rb) 1 12 BENT-OVER ROWS (Rb) 2 12 FRONT LUNGES (Bw) 1 12 FRONT LUNGES (Bw) 2 12 chest AdominalS BENCH PRESS (Rb) 1 12 BENCH PRESS (Rb) 2 12 CRUNCHES (Bw) 1 12 OBLIQUE CRUNCHES (Bw) 1 12 shoulders BENT OVER LATERAL RAISE (Db) 1 12 BENT OVER LATERAL RAISE (Db) 2 12 calves STANDING CALF RAISES (Db) 1 12 STANDING CALF RAISES (Db) 2 12
9 Week 2 workout 2 legs & butt shoulders LUNGES (Rb) 1 12 LUNGES (Rb) 2 12 SHOULDER FLY REAR (Rb) 1 12 SHOULDER FLY REAR (Rb) 2 12 back triceps LAT PUSHDOWN STRAIGHT (Rb) 1 12 LAT PUSHDOWN STRAIGHT (Rb) 2 12 LYING TRICEP EXTENSION (Rb) 1 12 OVERHEAD TRICEP EXTENSION (Rb) 1 12 chest DECLINE PUSH-UPS (Bw) 1 12 DECLINE PUSH-UPS (Bw) 2 12 biceps & forearms HAMMER CURLS (Db) 1 12 BICEP CURL (Rb) 1 12
10 Week 2 workout 3 back legs & butt SEATED CLOSE-GRIP ROW (Rb) 1 12 SEATED CLOSE-GRIP ROW (Rb) 2 12 SQUATS (Db) 1 12 SQUATS (Db) 2 12 chest adominals INCLINE BENCH PRESS (Db) 1 12 INCLINE BENCH PRESS (Db) 2 12 ABS TWIST (Rb) 1 10 JACKKNIFE WITH BALL (Bw) 1 12 shoulders SHOULDER PRESS W/BALL (Rb) 1 12 SHOULDER PRESS W/BALL (Rb) 2 12 calves STANDING CALF RAISES (Db) 1 10 STANDING CALF RAISES (Db) 2 12
11 Week 3 Workouts
12 Week 3 workout 1 legs & butt shoulders LUNGES W/KNEE RAISE (Bw) 1 10 LUNGES W/KNEE RAISE (Bw) 2 12 UPRIGHT ROW (RB) 1 10 UPRIGHT ROW (RB) 2 12 back triceps DEADLIFT (Db) 1 10 E DEADLIFT (Db) 2 12 CLOSE-GRIP BENCH PRESS (Rb) 1 10 PULLOVER WITH BALL (BA) 1 12 chest BENT KNEE PUSH UPS (Bw) 1 10 BENT KNEE PUSH UPS (Bw) 2 12 biceps & forearms BICEP CURL (Db) 1 10 PREACHER CURL (Db) 1 12
13 Week 3 workout 2 back legs & butt FRONT LAT. PULL-DOWN (Rb) 1 10 FRONT LAT. PULL-DOWN (Rb) 2 10 WALKING LUNGES (Bw) 1 10 WALKING LUNGES (Bw) 2 10 chest adominals INCLINE PUSH-UPS (Bw) 1 10 INCLINE PUSH-UPS (Bw) 2 10 CRUNCHES (Bw) 1 10 ABS CYCLE (Bw) 1 10 shoulders BENT OVER LATERAL RAISE (Rb) 1 10 BENT OVER LATERAL RAISE (Rb) 2 10 calves STANDING CALF RAISES (Db) 1 10 STANDING CALF RAISES (Db) 2 10
14 Week 3 workout 3 CHEST back BENCH PRESS (Rb) 1 10 BENCH PRESS (Rb) 2 12 ONE ARM ROW (Db) 1 10 ONE ARM ROW (Db) 2 10 shoulders triceps SHOULDER FLY REAR (Rb) 1 10 SHOULDER FLY REAR (Rb) 2 12 TRICEP EXTENSION (Rb) 1 10 TRICEP DIPS (Ba) 1 10 legs & butt REVERSE LUNGE (Bw) 1 10 REVERSE LUNGE (Bw) 2 10 biceps & forearms HAMMER CURLS (Db) 1 10 BICEP CURL HEIGHT (Rb) 1 10
15 Week 4 Workouts
16 Week 4 workout 1 back legs & butt CLOSE-GRIP LAT. PULL-DOWN (Rb) 1 10 CLOSE-GRIP LAT. PULL-DOWN (Rb) 2 12 BALL KNEE CRUNCHES (Bw) 1 10 LEG RAISE CRUNCH (Rb) 1 10 chest DIAMOND PUSH-UPS (Bw) 1 10 DIAMOND PUSH-UPS (Bw) 2 12 shoulders UPRIGHT ROW (Rb) 1 10 UPRIGHT ROW (Rb) 2 10 adominals BALL KNEE CRUNCHES (Bw) 1 10 LEG RAISE CRUNCH (Rb) 1 10 calves STANDING CALF RAISES (Db) 1 10 STANDING CALF RAISES (Db) 2 10
17 Week 4 workout 2 legs & butt shoulders WALKING LUNGES (Bw) 1 10 WALKING LUNGES (Bw) 2 12 BENT OVER LATERAL RAISE (Rb) 1 10 BENT OVER LATERAL RAISE (Rb) 2 10 back triceps SEATED WIDE-GRIP ROW (Rb) 1 10 SEATED WIDE-GRIP ROW (Rb) 2 12 OVERHEAD TRICEP EXTENSION (Db) 1 10 LYING TRICEP EXTENSION (Rb) 1 10 chest PUSH-UPS (Bw) 1 10 PUSH-UPS (Bw) 2 10 biceps & forearms HAMMER CURLS (Db) 1 10 BICEP CURL (Rb) 1 10
18 Week 4 workout 3 back legs & butt BENT OVER LAT ROW (Rb) 1 10 BENT OVER LAT ROW (Rb) 2 12 REVERSE LUNGE (Bw) 1 10 REVERSE LUNGE (Bw) 2 10 chest adominals INCLINE BENCH PRESS (Rb) 1 10 INCLINE BENCH PRESS (Rb) 2 12 CRUNCHES (Bw) 1 10 ABS WOODCHOP (Rb) 1 10 shoulders SHOULDER PRESS (Rb) 1 10 SHOULDER PRESS (Rb) 2 10 calves STANDING CALF RAISES (Db) 1 10 STANDING CALF RAISES (Db) 2 10
19 Week 5 Workouts
20 Week 5 workout 1 legs & butt shoulders LUNGES (Rb) 1 8 LUNGES (Rb) 2 12 LATERAL RAISE (Ba) 1 8 LATERAL RAISE (Ba) 2 8 back triceps BENCH PULLOVER W/BALL (Ba) 1 8 BENCH PULLOVER W/BALL (Ba) 2 12 OVERHEAD TRICEP EXTENSION (Ba) 1 8 TRICEP EXTENSION (Rb) 1 8 chest BENCH PRESS (Rb) 1 8 BENCH PRESS (Rb) 2 8 biceps & forearms PREACHER CURLS (Rb) 1 8 BICEP CURL (Rb) 1 8
21 Week 5 workout 2 back legs & butt BENT OVER LAT ROW (Rb) 1 8 BENT OVER LAT ROW (Rb) 2 12 REVERSE LUNGE (Bw) 1 8 REVERSE LUNGE (Bw) 2 8 chest adominals INCLINE BENCH PRESS (Rb) 1 8 INCLINE BENCH PRESS (Rb) 2 12 CRUNCHES (Bw) 1 8 ABS WOODCHOP (Rb) 1 8 shoulders SHOULDER PRESS (Rb) 1 8 SHOULDER PRESS (Rb) 2 8 calves STANDING CALF RAISES (Db) 1 8 STANDING CALF RAISES (Db) 2 8
22 Week 5 workout 3 chest back PUSH-UPS (Ba) 1 8 PUSH-UPS (Ba) 2 12 FRONT LAT. PULL-DOWN (Rb) 1 8 FRONT LAT. PULL-DOWN (Rb) 2 8 shoulders triceps FRONT SHOULDER RAISE (Db) 1 8 FRONT SHOULDER RAISE (Db) 2 12 TRICEP PUSHDOWN (Rb) 1 8 CLOSE-GRIP BENCH PRESS (Rb) 1 8 legs & butt LEG PRESS (Rb) 1 8 LEG PRESS (Rb) 2 8 biceps & forearms BICEP CURL HEIGHT (Rb) 1 8 BICEP CURL (Rb) 1 8
23 Week 7 Workouts
24 Week 6 workout 1 back legs & butt ONE ARM ROW (Db) 1 8 ONE ARM ROW (Db) 2 12 SQUATS (Db) 1 8 SQUATS (Db) 2 8 chest adominals BENCH PRESS (Ba) 1 8 BENCH PRESS (Ba) 2 12 ABS WOODCHOP (Rb) 1 8 KNEELING CRUNCH (Rb) 1 8 shoulders LATERAL RAISE (Rb) 1 8 LATERAL RAISE (Rb) 2 8 calves STANDING CALF RAISES (Db) 1 8 STANDING CALF RAISES (Db) 2 8
25 Week 6 workout 2 legs & butt shoulders LUNGES (Rb) 1 8 LUNGES (Rb) 2 12 LATERAL RAISE (Db) 1 8 LATERAL RAISE (Db) 2 8 back triceps SEATED CLOSE-GRIP ROW (Rb) 1 8 SEATED CLOSE-GRIP ROW (Rb) 2 12 LYING TRICEP EXTENSION (Rb) 1 8 OVERHEAD TRICEP EXTENSION (Db) 1 8 chest MILITARY PUSH UPS (Bw) 1 8 MILITARY PUSH UPS (Bw) 2 8 biceps & forearms PREACHER CURLS (Rb) 1 8 BICEP CURL (Db) 1 8
26 Week 6 workout 3 back legs & butt SEATED CLOSE-GRIP ROW (Rb) 1 8 SEATED CLOSE-GRIP ROW (Rb) 2 12 REVERSE LUNGE (Bw) 1 8 REVERSE LUNGE (Bw) 2 8 chest adominals DECLINE PUSH-UPS (Bw) 1 8 DECLINE PUSH-UPS (Bw) 2 12 LYING LEG LIFTS (Bw) 1 8 JACKKNIFE WITH BALL (Bw) 1 8 shoulders SHRUGS (Db) 1 8 SHRUGS (Db) 2 8 calves STANDING CALF RAISES (Db) 1 8 STANDING CALF RAISES (Db) 2 8
27 Week 7 Workouts
28 Week 7 workout 1 legs & butt shoulders SQUATS (Rb) 1 12 SQUATS (Rb) 2 12 UPRIGHT ROW (Db) 1 12 UPRIGHT ROW (Db) 2 12 back triceps DEADLIFT (Db) 1 12 DEADLIFT (Db) 2 12 OVERHEAD TRICEP EXTENSION W/BALL (Rb) 1 12 LYING TRICEP EXTENSION (Rb) 1 10 chest BENCH PRESS (Db) 1 12 BENCH PRESS (Db) 2 12 biceps & forearms HAMMER CURLS (Rb) 1 12 BICEP CURL (Rb) 1 12
29 Week 7 workout 2 back legs & butt BENT-OVER ROWS (Rb) 1 12 BENT-OVER ROWS (Rb) 2 12 SQUATS (Db) 1 12 SQUATS (Db) 2 12 chest adominals CHEST PRESS (Rb) 1 12 CHEST PRESS (Rb) 2 12 SEATED LEG LIFTS (Bw) 1 12 CRUNCHES (Bw) 1 10 shoulders SHOULDER PRESS WITH BALL (Rb) 1 12 SHOULDER PRESS WITH BALL (Rb) 2 12 calves STANDING CALF RAISES (Db) 1 12 STANDING CALF RAISES (Db) 2 10
30 Week 7 workout 3 Chest back DIAMOND PUSH-UPS (Bw) 1 12 DIAMOND PUSH-UPS (Bw) 2 12 SEATED CLOSE-GRIP ROW (Rb) 1 12 SEATED CLOSE-GRIP ROW (Rb) 2 12 shoulders triceps SHOULDER FLY REAR (Rb) 1 12 SHOULDER FLY REAR (Rb) 2 12 LYING TRICEP EXTENSION (Db) 1 12 OVERHEAD EXTENSION (Rb) 1 10 legs & butt WALKING LUNGES (Bw) 1 12 WALKING LUNGES (Bw) 2 12 biceps and forearms BICEP CURL HEIGHT (Rb) 1 12 HAMMER CURLS (Db) 1 10
31 Week 8 Workouts
32 Week 8 workout 1 back legs & butt LAT PUSHDOWN STRAIGHT (Rb) 1 12 LAT PUSHDOWN STRAIGHT (Rb) 2 12 HAMSTRING CURLS (Rb) 1 12 HAMSTRING CURLS (Rb) 2 12 chest adominals INCLINE BENCH PRESS (Rb) 1 12 INCLINE BENCH PRESS (Rb) 2 12 LEG RAISE (Rb) 1 12 CRUNCHES (Bw) 1 10 shoulders UPRIGHT ROW (Rb) 1 12 UPRIGHT ROW (Rb) 2 12 calves STANDING CALF RAISES (Db) 1 12 STANDING CALF RAISES (Db) 2 10
33 Week 8 workout 2 legs & butt shoulders STIFF-LEG DEADLIFTS (Rb) 1 12 STIFF-LEG DEADLIFTS (Rb) 2 12 SHOULDER PRESS (Rb) 1 12 SHOULDER PRESS (Rb) 2 12 back triceps SEATED WIDE-GRIP ROW (Rb) 1 12 SEATED WIDE-GRIP ROW (Rb) 2 12 OVERHEAD TRICEP EXTENSION (Db) 1 12 OVERHEAD EXTENSION (Rb) 1 10 chest CHEST PRESS (Rb) 1 12 CHEST PRESS (Rb) 2 12 biceps and forearms HAMMER CURLS (Db) 1 12 BICEP CURL (Rb) 1 10
34 Week 8 workout 3 back legs & butt ONE ARM ROW (Rb) 1 12 ONE ARM ROW (Rb) 2 12 LYING LEG CURL (Rb) 1 12 LYING LEG CURL (Rb) 2 12 chest adominals INCLINE PUSH-UPS (Bw) 1 12 INCLINE PUSH-UPS (Bw) 2 12 ABS CYCLE (Rb) 1 12 KNEELING CRUNCH (Rb) 1 10 shoulders LATERAL RAISE (Rb) 1 12 LATERAL RAISE (Rb) 2 12 calves STANDING CALF RAISES (Db) 1 12 STANDING CALF RAISES (Db) 2 10
35 Week 9 Workouts
36 Week 9 workout 1 legs & butt shoulders LUNGES (Rb) 1 8 LUNGES (Rb) 2 12 SHRUGS (Db) 1 8 SHRUGS (Db) 2 8 back triceps ONE ARM ROW (Rb) 1 8 ONE ARM ROW (Rb) 2 12 OVERHEAD TRICEP EXTENSION (Rb) 1 8 TRICEP BENCH DIPS (Bw) 1 10 chest BENT KNEE PUSH UPS (Bw) 1 8 BENT KNEE PUSH UPS (Bw) 2 8 biceps & forearms BICEP CURL (Db) 1 8 HAMMER CURLS (Db) 1 10
37 Week 9 workout 2 back legs & butt DEADLIFT (Db) 1 8 DEADLIFT (Db) 2 12 LUNGES (Db) 1 8 LUNGES (Db) 2 8 chest adominals FLYS (Rb) 1 8 FLYS (Rb) 2 12 ABS CYCLE (Bw) 1 8 OBLIQUE CRUNCHES (Bw) 1 10 shoulders BENT OVER LATERAL RAISE (Db) 1 8 BENT OVER LATERAL RAISE (Db) 2 8 calves STANDING CALF RAISES (Db) 1 8 STANDING CALF RAISES (Db) 2 10
38 Week 9 workout 3 chest back INCLINE BENCH PRESS (Db) 1 8 INCLINE BENCH PRESS (Db) 2 12 BENT OVER ROWS (Rb) 1 8 BENT OVER ROWS (Rb) 2 8 shoulders triceps ARNOLD PRESS (Db) 1 8 ARNOLD PRESS (Db) 2 12 BENCH PULLOVER WITH BALL (Ba) 1 8 OVERHEAD TRICEP EXTENSION W/ BALL (Rb) 1 10 legs & butt WALKING LUNGES (Bw) 1 8 WALKING LUNGES (Bw) 2 8 biceps & forearms BICEP CURL (Ba) 1 8 HAMMER CURLS (Db) 1 10
39 Week 10 Workouts
40 Week 10 workout 1 back legs & butt ONE ARM ROW (Rb) 1 8 ONE ARM ROW (Rb) 2 12 SQUATS (Db) 1 8 SQUATS (Db) 2 8 chest adominals INCLINE BENCH PRESS (Rb) 1 8 INCLINE BENCH PRESS (Rb) 2 12 LYING LEG LIFTS (Bw) 1 8 ABS CYCLE (Bw) 1 10 shoulders SHOULDER PRESS (Rb) 1 8 SHOULDER PRESS (Rb) 2 8 calves STANDING CALF RAISES (Db) 1 8 STANDING CALF RAISES (Db) 2 10
41 Week 10 workout 2 legs & butt shoulders LUNGES W/ KNEE RAISE (Bw) 1 8 LUNGES W/ KNEE RAISE (Bw) 2 12 SHOULDER ROW (Rb) 1 8 SHOULDER ROW (Rb) 2 8 back triceps SEATED WIDE-GRIP ROW (Rb) 1 8 SEATED WIDE-GRIP ROW (Rb) 2 12 OVERHEAD TRICEP EXTENSION (Rb) 1 8 TRICEP BENCH DIPS (Bw) 1 10 chest INCLINE BENCH PRESS (Db) 1 8 INCLINE BENCH PRESS (Db) 2 8 biceps & forearms PREACHER CURL (Db) 1 8 BICEP CURL (Rb) 1 10
42 Week 10 workout 3 back legs & butt SEATED WIDE-GRIP ROW (Rb) 1 8 SEATED WIDE-GRIP ROW (Rb) 2 12 LUNGES (Rb) 1 8 LUNGES (Rb) 2 8 chest adominals INCLINE PUSH-UPS (Bw) 1 8 INCLINE PUSH-UPS (Bw) 2 12 AB PELVIC THRUSTS (Bw) 1 8 CRUNCHES (Bw) 1 10 shoulders SHOULDER FLY REAR (Rb) 1 8 SHOULDER FLY REAR (Rb) 2 8 calves STANDING CALF RAISES (Db) 1 8 STANDING CALF RAISES (Db) 2 10
43 Week 11 Workouts
44 Week 11 workout 1 legs & butt shoulders SQUAT WITH BALL OVERHEAD (Ba) 1 10 SQUAT WITH BALL OVERHEAD (Ba) 2 12 LATERAL RAISE (Ba) 1 10 LATERAL RAISE (Ba) 2 10 back triceps ONE ARM ROW (Db) 1 10 ONE ARM ROW (Db) 2 12 CLOSE-GRIP BENCH PRESS (Rb) 1 10 OVERHEAD TRICEP EXTENSION (Db) 1 12 chest INCLINE BENCH PRESS (Rb) 1 10 INCLINE BENCH PRESS (Rb) 2 10 biceps & forearms PREACHER CURL (Db) 1 10 BICEP CURL (Rb) 1 12
45 Week 11 workout 2 back legs & butt ONE ARM ROW (Rb) 1 10 ONE ARM ROW (Rb) 2 12 FRONT LUNGES (Bw) 1 10 FRONT LUNGES (Bw) 2 10 chest adominals PUSH-UPS (Bw) 1 10 PUSH-UPS (Bw) 2 12 LYING LEG LIFTS (Bw) 1 10 CRUNCHES (Bw) 1 12 shoulders UPRIGHT ROW (Rb) 1 10 UPRIGHT ROW (Rb) 2 10 calves STANDING CALF RAISES (Db) 1 10 STANDING CALF RAISES (Db) 2 12
46 Week 11 workout 3 chest back CHEST PRESS (Rb) 1 10 CHEST PRESS (Rb) 2 12 LAT PUSHDOWN STRAIGHT (Rb) 1 10 LAT PUSHDOWN STRAIGHT (Rb) 2 10 shoulders triceps SHOULDER FLY REAR (Rb) 1 10 SHOULDER FLY REAR (Rb) 2 12 LYING TRICEP EXTENSION (Db) 1 10 TRICEP PUSHDOWN (Rb) 1 12 legs & butt LUNGES W/KNEE RAISE (Bw) 1 10 LUNGES W/KNEE RAISE (Bw) 2 10 biceps & forearms BICEP CURL (Db) 1 10 HAMMER CURLS (Rb) 1 12
47 Week 12 Workouts
48 Week 12 workout 1 back legs & butt SEATED WIDE-GRIP ROW (Rb) 1 10 SEATED WIDE-GRIP ROW (Rb) 2 12 HAMSTRING CURLS (Rb) 1 10 HAMSTRING CURLS (Rb) 2 10 chest adominals BENCH PRESS (Rb) 1 10 BENCH PRESS (Rb) 2 12 JACKKNIFE WITH BALL (Bw) 1 10 ABS TWIST (Rb) 1 12 shoulders LATERAL RAISE (Db) 1 10 LATERAL RAISE (Db) 2 10 calves STANDING CALF RAISES (Db) 1 10 STANDING CALF RAISES (Db) 2 12
49 Week 12 workout 2 legs & butt shoulders REVERSE LUNGE (Bw) 1 10 REVERSE LUNGE (Bw) 2 12 UPRIGHT ROW (Rb) 1 10 UPRIGHT ROW (Rb) 2 10 back triceps FRONT LAT. PULL-DOWN (Rb) 1 10 FRONT LAT. PULL-DOWN (Rb) 2 12 TRICEP PUSHDOWN (Rb) 1 10 OVERHEAD TRICEP EXTENSION (Db) 1 12 chest MILITARY PUSH UPS (Bw) 1 10 MILITARY PUSH UPS (Bw) 2 10 biceps & forearms PREACHER CURL (Rb) 1 10 BICEP CURL (Db) 1 12
50 Week 12 workout 3 back legs & butt ONE ARM ROW (Db) 1 10 ONE ARM ROW (Db) 2 12 LEG PRESS (Rb) 1 10 LEG PRESS (Rb) 2 10 chest adominals BENCH PRESS (Db) 1 10 BENCH PRESS (Db) 2 12 LEG RAISE (Rb) 1 10 CRUNCHES (Bw) 1 12 shoulders SHRUGS (Rb) 1 10 SHRUGS (Rb) 2 10 calves STANDING CALF RAISES (Db) 1 10 STANDING CALF RAISES (Db) 2 12
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