12 - Weeks Training part 2

Plan Details

The 12 - Weeks Training part 2 routine by nmfrancis is a 8 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

Workout plan 2 Weight train, intensely, for no more than 60-90 minutes, four times per week: ... Read More

Workout plan 2 Weight train, intensely, for no more than 60-90 minutes, four times per week: Monday Tuesday Wednesday Thursday Perform 20-30 minutes of cardio exercise, two times per week: On each lower body workout day Take Friday, Saturday & Sunday off - Rest day For example, the first week, train upper body on Monday, lower body Tuesday, upper body on Wednesday, lower on Thursday, repeat pattern each week as shown in the workout. ***Upper body: Chest Shoulders Back Triceps Biceps ***Lower body: Quadriceps Hamstrings Calves Train the Abdominal muscles after each lower body workout. Select one exercise for each muscle group and conduct three sets, starting with 8-10 or 15 reps, break in between 1-2. No break from 2-3 set. Jump right into your last set with the option of increasing or decreasing the weights, aim for a high number of reps (15) or muscle failure. Always plan your training beforehand. Plan what time you're going to exercise, which particular exercise you'll be doing, how much weight you'll be lifting, and how much time it will take you to complete the session. Also, keep accurate records. Cardio: Stretch then warm up with a two-minute set-up phase where you'll perform the activity at your max level intensity, for example (level 5 intensity). Now, after two minutes at level 5, increase the intensity by one notch each minute until you reach up to level 10 intensity or more, then back to level 5 ( your max level intensity ) and repeat pattern 2 to 3 times ( based on your choice of cardio & personal goal ) for 20 or 30 minutes then cool down; then you're done. Now remember, you must try to achieve a higher and higher level of performance. The same steps can be done with walking, jogging and running. All workouts can be altered to your liking. After 12 weeks, change it up! Good luck.