Month 12
Workouts
Need Workout Tutorials?
Monday
Shoulders/Chest/Triceps
Bench Press
4 sets
12 reps
Machine Shoulder Press
5 sets
15, 12, 10, 10, 10 reps
Cable Front Raises using straight bar
3 sets
15 reps
Dumbbell pulsing lateral delts
3 sets 15 reps heavy to 30 degrees
Full Dumbell lateral raise 4 sets 12 reps
4 sets
12 reps
Decline Bench Rear Delts fly
4 sets
12 reps
Skull Crushers
3 sets 12 reps
Dumbbell Kick Backs
3 sets 15 reps
Bench Dips
1-3 sets 15 reps
Tuesday
Abs/Cardio
Cardio
45 Min Of Cardio
Tuesday
Abs
Pulsing 100's
20 R/L Full Wipers
20 R/L Side Jack Knives
Repeat 4 Times
Wednesday
Legs/Glutes
Leg Press with Drop Set
5 sets 15, 12, 10, 10, 10 drop from heaviest to no weight (This will be best done with a partner or someone to pull the weight so you don't have to get up)
Cable Hamstring Pull Throughs
4 sets
15 reps
Bosu Ball Squats
4 sets
15 reps
Laying hamstring curl- Isolate
3 sets
12 reps hold 2 seconds at peak contraction
Jump Rope
3 sets
60 seconds
Kettlebell front loading sumo squat
3 sets
20 reps
Thursday
Abs/Cardio
Cardio
45 Min Of Cardio
Thursday
Abs
30 R/L Bicycle Crunches
30 R/L Plank Hip Dips
20 R/L Dead Bugs
Repeat 4 Times
Friday
Back/Biceps
Lat Pulldown- Wide Grip
5 sets
15, 12, 10, 12, 15 reps
Cable Cross Overs-Arms in line with shoulders
3 sets
15 reps
Neutral Cable Row- Pull with Lat Bar
5 sets
12 reps
Seated Concentration Curls
3 sets
15 R/L Reps
Incline Bench Biceps Curls
3 sets 15 reps
WEEKEND
Saturday
Cardio/Optional Glutes
Cardio
45 Min Of Cardio
Sunday
Optional Glutes
20 R/L Reverse Lunge with Knee Drive
20 R/L Band Lateral Step to Squat
20 R/L Dumbbell Donkey Kick
20 Deadlift to Goblet Squats
60 Second Isometric Squat Hold
Repeat 5 Times
Sunday
OFF
