Example workout 1 Week 4
| 12-WEEK WORKOUT PLAN | |||||||
| Week 4 | |||||||
| workout 1 | |||||||
| back | legs & butt | ||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | EXERCISE | Set Sequence | Weight (LBS) | REPS |
| CLOSE-GRIP LAT. PULL-DOWN (Rb) | 1 | 10 | BALL KNEE CRUNCHES (Bw) | 1 | 10 | ||
| Cardio 1 minute | LEG RAISE CRUNCH (Rb) | 1 | 10 | ||||
| CLOSE-GRIP LAT. PULL-DOWN (Rb) | 2 | 12 | Cardio 1 minute | ||||
| Cardio 1 minute | |||||||
| adominals | |||||||
| chest | |||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | ||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | ||||
| BALL KNEE CRUNCHES (Bw) | 1 | 10 | |||||
| DIAMOND PUSH-UPS (Bw) | 1 | 10 | LEG RAISE CRUNCH (Rb) | 1 | 10 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| DIAMOND PUSH-UPS (Bw) | 2 | 12 | |||||
| Cardio 1 minute | |||||||
| calves | |||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | ||||
| shoulders | |||||||
| STANDING CALF RAISES (Db) | 1 | 10 | |||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | ||||
| Cardio 1 minute | |||||||
| UPRIGHT ROW (Rb) | 1 | 10 | |||||
| STANDING CALF RAISES (Db) | 2 | 10 | |||||
| Cardio 1 minute | Cardio 1 minute | ||||||
| UPRIGHT ROW (Rb) | 2 | 10 | |||||
| Cardio 1 minute | |||||||
