Plan Title: 12 Week Program (Week 1-3)

Plan Type: Workout

Summary: This program requires you to workout 4 days per week. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. And rest on Wednesday's and weekends. Make sure that you do not workout for more then 2 days in a row before taking a day off.

Details:



	Squats (5 Sets of 5 Reps) Dead lifts (5 Sets of 5 reps) Standing calf raise (5 sets of 10 reps) Leg raises (5 sets of 10 reps) Incline situps (3 sets of 10-20 reps)	H.I.I.T for 10 minutes (Increase by 5-10 mins every 1-3 weeks)
	Incline barbell bench press (5 sets of 5 reps) Seated dumbell shoulder press (5 sets of 8 reps Bicep cable curls - Low pulley (5 sets of 10 reps) Tricep pushdowns - Straight bar (5 sets of 10 reps) Bentover dumbell lateral raises (3 sets of 10-15 reps)	H.I.I.T for 10 minutes
	REST
	Leg press (4 sets of 15 reps) Leg curls (4 sets of 15 reps) Wide grip pulldowns (4 sets of 15 reps) Hyperextensions (4 sets of 10 reps) Pulldown ab crunches (4 sets of 15 reps	H.I.I.T for 10 minutes
	Incline dumbell bench press (4 sets of 10 reps) Dumbell side lateral raises (4 sets of 10 reps) Bicep dumbell curls (4 sets of 12 reps) Tricep pushdowns -Rope (4 sets of 12 reps) Barbell upright rows (3 sets of 15 reps)	H.I.I.T for 10 minutes

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Added: 25, June, 2009
From: iescobar87

Category: Personal Training

Tags: exercise motivation fitness health strength

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