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  • Basic Workout Plan: Abs: Abs: Abs

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    trooperstuart
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    The document outlines a 12-day basic workout plan consisting of 3 phases with exercises targeting different muscle groups each day, including chest, back, biceps, triceps, shoulders, legs, and abs. Exercises are done in circuits of 10-15 reps for 3 sets with varying rest periods of 1, :45 or 1 minute between sets. The plan aims to progressively overload the body through increasing reps and decreasing rest periods over the course of the 12 days.

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    Basic Workout Plan

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    The document outlines a 12-day basic workout plan consisting of 3 phases with exercises targeting different muscle groups each day, including chest, back, biceps, triceps, shoulders, legs, and abs. Exercises are done in circuits of 10-15 reps for 3 sets with varying rest periods of 1, :45 or 1 minute between sets. The plan aims to progressively overload the body through increasing reps and decreasing rest periods over the course of the 12 days.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    328 views1 page

    Basic Workout Plan: Abs: Abs: Abs

    Uploaded by

    trooperstuart
    The document outlines a 12-day basic workout plan consisting of 3 phases with exercises targeting different muscle groups each day, including chest, back, biceps, triceps, shoulders, legs, and abs. Exercises are done in circuits of 10-15 reps for 3 sets with varying rest periods of 1, :45 or 1 minute between sets. The plan aims to progressively overload the body through increasing reps and decreasing rest periods over the course of the 12 days.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
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    of 1

    Basic Workout Plan

    Phase: 1 DAY 1 10 X 3 1 min rest Start Date: Day 2 15 X 3 :45sec End Date: Day 3 10 X 3 1min

    Incline Chest Press Alternating Dumbell Press w/ 10 Push ups between reps Dumbell Flys Bicep Curls Decline Leg Press Squats: 3 sets - 1 Wide Stance, 1 Narrow, 1 Regular Walking Lunges Leg Curls Shoulder Press (DB) Shrugs

    Pull Ups - Weight Assisted is OK Bent Over Rows Bent Over Flys Dead Lifts Lat Pull

    Abs: Bicycle
    Day 4 10 X 3 1min

    Abs: Ball Crunch


    Day 5 15x3

    Abs: Incline Leg Hip Raise


    Day 6 15 X 3 :45sec

    Incline Chest Press Alternating Dumbell Press w/ 10 Push ups between reps Dumbell Flys Bicep Curls Decline Leg Press Squats: 3 sets - 1 Wide Stance, 1 Narrow, 1 Regular Walking Lunges Leg Curls Shoulder Press (DB) Shrugs

    Pull Ups - Weight Assisted is OK Bent Over Rows Bent Over Flys Dead Lifts Lat Pull

    Abs: Vertical Leg Hip Raise


    Day 7 10 X 3 1min

    Abs: Bicycle
    Day 8 15 X 3 :45sec

    Abs: Incline Leg Hip Raise


    Day 9 10 X 3 1min

    Chess Press (DB) Lat Pull (V-Bar) Fly's (DB) Bicep Curls (DB) Squats Front Step Ups (Leg off) Leg Curls Calf Raises (Seated) Abs: Vertical Leg Hip Raise
    Day 10 15 X 3 :45sec

    Shoulder Press (DB) Row (WG) (Cable) Up Right Rows (DB) Front Raises (DB) Split Squats (DB) Side Step Ups (DB) Hip Abduction (Bar) (Lying) Hip Adduction (Bar) (Lying) Abs: Bicycle
    Day 11 10 X 3 1min

    Incline Chess Press (DB) Row (CG) (Cable) Tricep Extentions (Rope) Reverse Fly's (DB) Leg Press (Unilateral) Hip Extentions (All 4's) Leg Extentions (Unilateral) Dorsi Flexion (Uni) Abs: Incline Leg Hip Raise
    Day 12 15 X 3 :45sec

    Chess Press (DB)) Lat Pull (V-Bar) Fly's (DB) Bicep Curls (DB) Squats Front Step Ups (Leg off) Leg Curls Calf Raises (Seated) Abs: Vertical Leg Hip Raise

    Shoulder Press (DB) Row (WG) (Cable) Up Right Rows (DB) Front Raises (DB) Split Squats (DB) Side Step Ups (DB) Hip Abduction (Bar) (Lying) Abs: Bicycle

    Incline Chess Press (DB) Row (CG) (Cable) Tricep Extentions (Rope) Reverse Fly's (DB) Leg Press (Unilateral) Hip Extentions (All 4's) Leg Extentions (Unilateral) Dorsi Flexion (Uni) Abs: Incline Leg Hip Raise

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