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The Twelve Week Plan - Muscle Builder and Fat Loss - 2nd QuarterCreated by slink
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Summary
4 Workouts / 22 Exercises
19% Cardio / 81% Strength Training
Latest Exercisers
Workout Program Description
This is the second part of the 12 week plan encompasssing weeks 4-6. The muscle groups remain the same but the exercises are mostly different in order to keep the muscles working differently. The variety helps to continue muscle development, which can slow if the same exercises are performed repeatedly.
Workouts
12 Week Plan - Weights Day 1 of 3 - 2nd Quarter
Description
This is the 1st day in the second group of 3 weeks. You should already be starting to see some significant improvements in your strength and muscle size so now it's time to switch the exercises to keep your muscles tested so that you'll continue to see results. As before this workout emphasises chest and triceps but the exercises are different.
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Bench Press - Barbell, Flat, Close-Grip 5 sets: 8 reps, 8 reps, 8 reps, 8 reps, 8 reps Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps. Exercise description by Bodybuilding.com |
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Bench Dips 5 sets: 12 reps, 12 reps, 12 reps, 12 reps, 12 reps Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh... |
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Cable Crossover 5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Tricep Pushdowns - Rope 5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
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Bench Press - Inclined, Hammer Grip 5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps Grab a dumbbell for each hand. Lay on the bench with the head, shoulders, and butt firmly on the bench and the feet firmly on the floor . Pull the shoulder blades together to form a solid pressing sur... |
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Ab Roller 4 sets: 25 reps, 25 reps, 25 reps, 25 reps Using the ab roller, start on the floor on all your hands and knees. Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight p... |
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