| 12-WEEK WORKOUT PLAN | |||||||
| Week 6 | |||||||
| workout 2 | |||||||
| legs & butt | shoulders | ||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | EXERCISE | Set Sequence | Weight (LBS) | REPS |
| LUNGES (Rb) | 1 | 8 | LATERAL RAISE (Db) | 1 | 8 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| LUNGES (Rb) | 2 | 12 | LATERAL RAISE (Db) | 2 | 8 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| back | triceps | ||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | EXERCISE | Set Sequence | Weight (LBS) | REPS |
| SEATED CLOSE-GRIP ROW (Rb) | 1 | 8 | LYING TRICEP EXTENSION (Rb) | 1 | 8 | ||
| Cardio 1 minute | OVERHEAD TRICEP EXTENSION (Db) | 1 | 8 | ||||
| SEATED CLOSE-GRIP ROW (Rb) | 2 | 12 | Cardio 1 minute | ||||
| Cardio 1 minute | |||||||
| biceps & forearms | |||||||
| chest | |||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | ||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | ||||
| PREACHER CURLS (Rb) | 1 | 8 | |||||
| MILITARY PUSH UPS (Bw) | 1 | 8 | BICEP CURL (Db) | 1 | 8 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| MILITARY PUSH UPS (Bw) | 2 | 8 | |||||
| Cardio 1 minute | |||||||
