Scribd
Upload
418 views

Basic Workout Plan: Abs: Abs: Abs

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.

Uploaded by

trooperstuart
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
418 views

Basic Workout Plan: Abs: Abs: Abs

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.

Uploaded by

trooperstuart
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
You are on page 1/ 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

You might also like