| 12-WEEK WORKOUT PLAN | |||||||
| Week 6 | |||||||
| workout 1 | |||||||
| back | legs & butt | ||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | EXERCISE | Set Sequence | Weight (LBS) | REPS |
| ONE ARM ROW (Db) | 1 | 8 | SQUATS (Db) | 1 | 8 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| ONE ARM ROW (Db) | 2 | 12 | SQUATS (Db) | 2 | 8 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| chest | adominals | ||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | EXERCISE | Set Sequence | Weight (LBS) | REPS |
| BENCH PRESS (Ba) | 1 | 8 | ABS WOODCHOP (Rb) | 1 | 8 | ||
| Cardio 1 minute | KNEELING CRUNCH (Rb) | 1 | 8 | ||||
| BENCH PRESS (Ba) | 2 | 12 | Cardio 1 minute | ||||
| Cardio 1 minute | |||||||
| calves | |||||||
| shoulders | |||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | ||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | ||||
| STANDING CALF RAISES (Db) | 1 | 8 | |||||
| LATERAL RAISE (Rb) | 1 | 8 | Cardio 1 minute | ||||
| Cardio 1 minute | STANDING CALF RAISES (Db) | 2 | 8 | ||||
| LATERAL RAISE (Rb) | 2 | 8 | Cardio 1 minute | ||||
| Cardio 1 minute | |||||||
