Home
Workout Plans
Nutrition
Muscle Groups
More

Home
Workout Plans
Nutrition
Muscle Groups

Phase 1

Week 1 - Day 1

Leg Press - 3 sets - 10 -12 reps Seated machine row - 3 sets - 10 - 12 reps Machine Flat Press - 3 sets - 10 - 12 reps Machine Overhead Press - 3 sets 10 - 12 reps Cable Straight Bar Pushdown - 3 sets - 10 to 12 reps Cable Curl - 3 sets - 10 to 12 reps Standing Calf Raise - 3 sets - 12 to 15 reps Crunch - 3 sets - 12 to 15 reps Plank - 1 set - 30 secs

Phase 1

Week 1 - Day 2

Leg Press - 3 sets - 10 -12 reps Seated machine row - 3 sets - 10 - 12 reps Machine Flat Press - 3 sets - 10 - 12 reps Machine Overhead Press - 3 sets 10 - 12 reps Cable Straight Bar Pushdown - 3 sets - 10 to 12 reps Cable Curl - 3 sets - 10 to 12 reps Standing Calf Raise - 3 sets - 12 to 15 reps Crunch - 3 sets - 12 to 15 reps Plank - 1 set - 30 secs

Phase 1

Week 1 - Day 3

Leg Press - 3 sets - 10 -12 reps Seated machine row - 3 sets - 10 - 12 reps Machine Flat Press - 3 sets - 10 - 12 reps Machine Overhead Press - 3 sets 10 - 12 reps Cable Straight Bar Pushdown - 3 sets - 10 to 12 reps Cable Curl - 3 sets - 10 to 12 reps Standing Calf Raise - 3 sets - 12 to 15 reps Crunch - 3 sets - 12 to 15 reps Plank - 1 set - 30 secs

Phase 1

Week 2 - Day 1

Dumbbell Goblet Squat - 3 sets 10 to 12 reps Wide Grip Lateral Pulldown - 3 sets 10 to 12 reps Machine Incline Press - 3 sets - 10 to 12 reps Dumbbell Lateral Raise - 3 sets - 10 to 12 reps Dumbbell Kickback - 3 sets - 10 to 12 reps Dumbbell Curl - 3 sets 10 to 12 reps Seated Calf Raise - 3 sets - 12 to 15 reps Lying Leg Raise - 3 sets - 12 to 15 reps Plank - 2 sets - 30 secs

Phase 1

Week 2 - Day 2

Dumbbell Goblet Squat - 3 sets 10 to 12 reps Wide Grip Lateral Pulldown - 3 sets 10 to 12 reps Machine Incline Press - 3 sets - 10 to 12 reps Dumbbell Lateral Raise - 3 sets - 10 to 12 reps Dumbbell Kickback - 3 sets - 10 to 12 reps Dumbbell Curl - 3 sets 10 to 12 reps Seated Calf Raise - 3 sets - 12 to 15 reps Lying Leg Raise - 3 sets - 12 to 15 reps Plank - 2 sets - 30 secs

Phase 1

Week 2 - Day 3

Dumbbell Goblet Squat - 3 sets 10 to 12 reps Wide Grip Lateral Pulldown - 3 sets 10 to 12 reps Machine Incline Press - 3 sets - 10 to 12 reps Dumbbell Lateral Raise - 3 sets - 10 to 12 reps Dumbbell Kickback - 3 sets - 10 to 12 reps Dumbbell Curl - 3 sets 10 to 12 reps Seated Calf Raise - 3 sets - 12 to 15 reps Lying Leg Raise - 3 sets - 12 to 15 reps Plank - 2 sets - 30 secs

Phase 1

Week 3 - Day 1

Dumbbell Split Squat - 3 sets 10 to 12 reps (each side)Barbell Bent Over Row - 3 sets 10 to 12 reps Dumbbell Incline Press - 3 sets 10 to 12 reps Dumbbell Overhead Press - 3 sets 10 to 12 reps Incline Dumbbell Overhead Extension - 3 sets - 10 to 12 reps Barbell Curl - 3 sets 10 - 12 reps Leg Press Calf Raise - 3 sets 12 to 15 reps Bicycle Crunch - 3 sets - 12 to 15 reps (each side)Plank - 2 sets - 45 secs

Phase 1

Week 3 - Day 2

Dumbbell Split Squat - 3 sets 10 to 12 reps (each side)Barbell Bent Over Row - 3 sets 10 to 12 reps Dumbbell Incline Press - 3 sets 10 to 12 reps Dumbbell Overhead Press - 3 sets 10 to 12 reps Incline Dumbbell Overhead Extension - 3 sets - 10 to 12 reps Barbell Curl - 3 sets 10 - 12 reps Leg Press Calf Raise - 3 sets 12 to 15 reps Bicycle Crunch - 3 sets - 12 to 15 reps (each side)Plank - 2 sets - 45 secs

Phase 1

Week 3 - Day 3

Dumbbell Split Squat - 3 sets 10 to 12 reps (each side)Barbell Bent Over Row - 3 sets 10 to 12 reps Dumbbell Incline Press - 3 sets 10 to 12 reps Dumbbell Overhead Press - 3 sets 10 to 12 reps Incline Dumbbell Overhead Extension - 3 sets - 10 to 12 reps Barbell Curl - 3 sets 10 - 12 reps Leg Press Calf Raise - 3 sets 12 to 15 reps Bicycle Crunch - 3 sets - 12 to 15 reps (each side)Plank - 2 sets - 45 secs

Copyright © 2024 DeHondt Fitness and Nutrition - All Rights Reserved.

Powered by GoDaddy

This website uses cookies.

We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.