The Workout & Nutrition Plan That Changed My Body In 12 Weeks

He it is like I promised the Workout Plan and nutrition plan I did and currently still doing. The Workout Plan consist of four weights workouts & ab training a week with two cardio sessions. So below will show you how that planed out over the a week. 1-6 Weeks Monday 5k run Tuesday Upper body Flat Bench press 10 reps of 3 sets Incline Dumbbell press 10 reps of 3 sets Pull ups 10 reps of 3 sets Bent over rows 15 reps of 3 sets Standing Overhead Press 10 reps of 3 sets Lateral raises 15 reps of 3 sets E-Z Bar curls 15 reps of 3 sets Close Grip Bench press 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Wednesday Lower Body Barbell Squat 10 reps of 3 sets Alternating lunges 20 reps of 3 sets Front Squat 10 reps of 3 sets Stiff Leg deadlift 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Thursday Upper body Incline Bench press 10 reps of 3 sets Flat Dumbbell press 10 reps of 3 sets Pull ups 10 reps of 3 sets Deadlifts reps of 3 sets Seated Overhead Press 10 reps of 3 sets Rear Delt Flys 15 reps of 3 sets Dumbell curls 15 reps of 3 sets Tricep pushdown (straight bar) 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Friday Lower Body Barbell Squat 10 reps of 3 sets Walking lunges 20 reps of 3 sets Split Squat 12 reps of 3 sets (each leg) Stiff Leg deadlift 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Saturday Rest Day Sunday 5k Run 6-12 weeks Monday 5k Run Tuesday Chest & Tricep Day Bench Press 10 reps of 3 sets Superset Incline bench press with Incline fly’s 10 reps of each doing 4 sets Flat Dumbbell Press 10 reps of 3 sets Dips 15 reps of 3 sets Close Bench Press 15 reps of 3 sets Tricep pulldown with rope 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Wednesday Leg Day Barbell Squat 10 reps of 3 sets Walking lunges 20 reps of 3 sets Front Squat 10 reps of 3 sets (each leg) Stiff Leg deadlift 15 reps of 3 sets Swiss Ball hamstring curls 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Thursday Back & Bicep Day Pull ups 10 reps of 3 sets Bent over row 15 reps of 3 sets Deadlift 8 reps of 3 sets Single arm row 15 reps of 3 sets (each arm) Chin ups 10 reps of 3 sets E-Z Curl 15 reps of 3 sets Incline Alternating Curls 20 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Friday Shoulders Day Overhead Press 10 reps of 3 sets Lateral Raises 15 reps of 3 sets Seated Shoulder Press 10 reps of 3 sets Cable front raises 15 reps of 3 sets Rear delt Raises 15 reps of 3 sets Abs cable crunch 12 reps of 3 sets Russian Twists 30 reps of 3 sets Ab rollout 10 reps of 3 sets Knee Raises 15 reps of 3 sets Hypertension 15 reps of 3 sets Saturday Day Off Sunday 5k Run Nutrition Plan Monday (Day Off Work) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Whatever?? 2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli 8pm Chicken, jacket potato, broccoli 9pm Decaf coffee with two squares of dark chocolate Tuesday (working day) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Salmon, Brown Rice and broccoli 2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli 8pm Chicken, jacket potato, broccoli 9pm Decaf coffee with two squares of dark chocolate Wednesday (working day) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Salmon, Brown Rice and broccoli 2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli 8pm Chicken, jacket potato, broccoli 9pm Decaf coffee with two squares of dark chocolate Thursday (working day) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Salmon, Brown Rice and broccoli 2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli 8pm Chicken, jacket potato, broccoli 9pm Decaf coffee with two squares of dark chocolate Friday (working day) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Salmon, Brown Rice and broccoli 2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli 8pm Chicken, jacket potato, broccoli 9pm Decaf coffee with two squares of dark chocolate Saturday (working day) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Salmon, Brown Rice and broccoli 2pm Coffee and bag of proper popcorn8pm Whatever?? 9pm Decaf coffee with two squares of dark chocolate Sunday (Day Off) 7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup 12pm Whatever?? 2pm Coffee and bag of proper popcorn8pm Whatever?? 9pm Decaf coffee with two squares of dark chocolate

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