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Simply Shredded 12-Week Workout Program
General
Beginner
Dumbbell
Plan Details
The Simply Shredded 12-Week Workout Program routine by blazikenftw is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
12 Week Program Built from : http://www.simplyshredded.com/the-ultimate-female-training-guide.html Weeks 1-4: 8-12 reps, rest 60s Weeks 5-8: 6-8 reps, rest 90s Weeks 9-12: 4-6 reps, rest 120s
Routine detail
Mon
Upper Body A
Est. 33 min
5 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Tue
Lower Body A
Est. 40 min
6 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Thu
Upper Body B
Est. 32 min
5 exercises
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Fri
Lower Body B
Est. 45 min
7 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
