| 12-WEEK WORKOUT PLAN | |||||||
| Week 5 | |||||||
| workout 3 | |||||||
| chest | back | ||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | EXERCISE | Set Sequence | Weight (LBS) | REPS |
| PUSH-UPS (Ba) | 1 | 8 | FRONT LAT. PULL-DOWN (Rb) | 1 | 8 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| PUSH-UPS (Ba) | 2 | 12 | FRONT LAT. PULL-DOWN (Rb) | 2 | 8 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| shoulders | triceps | ||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | EXERCISE | Set Sequence | Weight (LBS) | REPS |
| FRONT SHOULDER RAISE (Db) | 1 | 8 | TRICEP PUSHDOWN (Rb) | 1 | 8 | ||
| Cardio 1 minute | CLOSE-GRIP BENCH PRESS (Rb) | 1 | 8 | ||||
| FRONT SHOULDER RAISE (Db) | 2 | 12 | Cardio 1 minute | ||||
| Cardio 1 minute | |||||||
| biceps & forearms | |||||||
| legs & butt | |||||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | ||||
| EXERCISE | Set Sequence | Weight (LBS) | REPS | ||||
| BICEP CURL HEIGHT (Rb) | 1 | 8 | |||||
| LEG PRESS (Rb) | 1 | 8 | BICEP CURL (Rb) | 1 | 8 | ||
| Cardio 1 minute | Cardio 1 minute | ||||||
| LEG PRESS (Rb) | 2 | 8 | |||||
| Cardio 1 minute | |||||||
