Day 12 (Back)

3 Weeks 2 Size / Workout Plan

Leg Press

Equipment: Machine

3 Sets

8, 10, 12 Reps

30" Rest

Butterfly / Pec Deck / Seated Machine Fly

Equipment: Full Gym

3 Sets

8, 10, 12 Reps

30" Rest

Single Leg Swiss Ball Hips Raise

Equipment: Exercise Ball, Swiss

3 Sets

8, 10, 12 Reps

30" Rest

Crunch

Equipment: NO EQUIPMENT

3 Sets

8, 10, 12 Reps

30" Rest

Decline Push-up

Equipment: NO EQUIPMENT

3 Sets

8, 10, 12 Reps

30" Rest

Battle Rope Squatting Alternating Waves

Equipment: Full Gym

3 Sets

8, 10, 12 Reps

30" Rest

Plank Jacks / Extended Leg

Equipment: NO EQUIPMENT

3 Sets

8, 10, 12 Reps

30" Rest

Workouts Tips

Day 11 (Abs & Arms)3 Weeks 2 Size Day 13 (Rest)3 Weeks 2 Size