| 12-WEEK WORKOUT PLAN | |||||||
| Week 4 | |||||||
| workout 2 | |||||||
| legs & butt | shoulders | ||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | EXERCISE | Set Sequence | Weight (LBS) | REPS |
| WALKING LUNGES (Bw) | 1 | 10 | BENT OVER LATERAL RAISE (Rb) | 1 | 10 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| WALKING LUNGES (Bw) | 2 | 12 | BENT OVER LATERAL RAISE (Rb) | 2 | 10 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| back | triceps | ||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | EXERCISE | Set Sequence | Weight (LBS) | REPS |
| SEATED WIDE-GRIP ROW (Rb) | 1 | 10 | OVERHEAD TRICEP EXTENSION (Db) | 1 | 10 | ||
| Cardio 1 minute | LYING TRICEP EXTENSION (Rb) | 1 | 10 | ||||
| SEATED WIDE-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 | ||||
| HAMMER CURLS (Db) | 1 | 10 | |||||
| PUSH-UPS (Bw) | 1 | 10 | BICEP CURL (Rb) | 1 | 10 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| PUSH-UPS (Bw) | 2 | 10 | |||||
| Cardio 1 minute | |||||||
