| 12-WEEK WORKOUT PLAN | |||||||
| Week 4 | |||||||
| workout 3 | |||||||
| back | legs & butt | ||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | EXERCISE | Set Sequence | Weight (LBS) | REPS |
| BENT OVER LAT ROW (Rb) | 1 | 10 | REVERSE LUNGE (Bw) | 1 | 10 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| BENT OVER LAT ROW (Rb) | 2 | 12 | REVERSE LUNGE (Bw) | 2 | 10 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| chest | adominals | ||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | EXERCISE | Set Sequence | Weight (LBS) | REPS |
| INCLINE BENCH PRESS (Rb) | 1 | 10 | CRUNCHES (Bw) | 1 | 10 | ||
| Cardio 1 minute | ABS WOODCHOP (Rb) | 1 | 10 | ||||
| INCLINE BENCH PRESS (Rb) | 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 | 10 | |||||
| SHOULDER PRESS (Rb) | 1 | 10 | Cardio 1 minute | ||||
| Cardio 1 minute | STANDING CALF RAISES (Db) | 2 | 10 | ||||
| SHOULDER PRESS (Rb) | 2 | 10 | Cardio 1 minute | ||||
| Cardio 1 minute | |||||||
