Ensure you adhere strictly (or as close as you can) to the following plan for maximum effect. Make it a part of your schedule for the next three months, after which you can then tweak it to make it more suitable for you.
Give this plan a good trial for those months and you will be amazed what form your new body will take!
Upper Body Workouts
The following cover upper A and upper B workouts which focus on the top half of your body – Mainly your arms and back.
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 3 | 8-10 |
| One Arm Dumbbell Row | 3 | 10-12 |
| Seated Barbell Press | 3 | 8-10 |
| Pull Ups | 3 | 10 |
| Skullcrushers | 3 | 10-12 |
| Dumbbell Curl | 3 | 10-12 |
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 3 | 10 |
| Barbell Row | 3 | 8-10 |
| Dumbbell Lateral Raise | 3 | 12-15 |
| Lat Pull Down | 3 | 10-12 |
| Cable Tricep Extensions | 3 | 10-12 |
| EZ Bar Preacher Curl | 3 | 10-12 |
Lower Body Workouts
The following cover lower A and lower B workouts focusing on your legs.
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 8-10 |
| Leg Curl | 3 | 12-15 |
| Leg Extension | 3 | 12-15 |
| Leg Press Calf Raise | 3 | 15-20 |
| Plank | 3 | 60 secs |
| Twisting Hanging Knee Raise | 3 | 20 |
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 15-20 |
| Stiff Leg Deadlift | 3 | 8-10 |
| Walking Dumbbell Lunge | 3 | 10 |
| Seated Calf Raise | 3 | 15-20 |
| Cable Crunch | 3 | 20 |
| Russian Twist | 3 | 20 |
In the next part i’ll talk about eating and nutrition – How to eat correctly so you can hit your 6 pack abs goal!
Previous Post12weekShred – Eating and Nutrition (Part 5)
Next Post 12weekShred – Workout Summary (Part 3)
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