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12 weeks
For main exercise, do sets of 12, increments of 5-15, lbs, until you get to a set where only 4-6 can be done.
end main exercise with light failure set. rest for 2-3 mins.
finish supplemental exercises for each workout. start again next week for progress...!
Cardio 20 MINS PRIOR AND COMPLETE ONE WARMUP SET BEFORE EACH MAIN EXERCISE (20-40 REPS)
Day 1: Monday
Day 2: Wednesday
Day 3: Thursday
Day 4: Saturday
Walking
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1x0 reps |
rest: 20s
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Bench Press Machine
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8x12 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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4x15 reps |
rest: 60s
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Dumbbell Incline One Arm Press
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4x12 reps |
rest: 60s
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Walking
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1x0 reps |
rest: 10s
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Walking
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1x0 reps |
rest: 20s
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Dumbbell Deadlift
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8x12 reps |
rest: 60s
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Dumbbell Bent Over Row
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4x8 reps |
rest: 60s
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Dumbbell Hammer Curls
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4x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 10s
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Dumbbell Shoulder Press
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8x12 reps |
rest: 60s
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Dumbbell Upright Row
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4x8 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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4x99 reps |
rest: 60s
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Dumbbell Shrug Raise Finishers
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4x15 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 10s
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Dumbbell Squat
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8x12 reps |
rest: 60s
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Dumbbell Stiff Leg Deadlift
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4x10 reps |
rest: 60s
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Leg Extensions
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4x15 reps |
rest: 60s
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Sit Up
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4x99 reps |
rest: 60s
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Elliptical Training
|
1x0 reps |
rest: 10s
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