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View Full Version : 12 Weeks.



builderbabe
07-05-2008, 07:00 PM
This is my plan for the next 12 weeks. I am going to see how far I can get in 12 weeks. =]
[Monday - Workout A
Tuesday - Cardio
Wednesday - Workout B
Thurs - Cardio
Friday - Workout C
Sat - Cardio

Workout A

1. Squat with 2 sec hold in the bottom position - 3-4 sets 6-8 reps

Superset the following for as many sets as you can in 10 mins
2a. Push Up + Prone Jackknife x6
2b. Reverse Lunge + cable row x6

Superset the following for as many sets as you can in 10 mins
3a. Push Press x6
3b. Lat pull down or chin ups x6

Then do intervals on the treadmill - 6 Rounds - 30 secs fast as you can go 90 secs recovery

Workout B

1a. Incline DB Press - 3 sets 6-8 reps
1b. DB Row - 3 sets 6-8 reps

Superset the following for as many sets as you can in 10 mins
2a. Straight Leg Deadlift x 12
2b. Stability Ball Crunch x 12

Superset the following for as many sets as you can in 10 mins
3a. Step Up x 12
3b. Dumbbell or Kettlbell Swing x 12

Then do intervals on the treadmill - 3 Rounds - 120 secs fast as you can go 120 secs recovery

Workout C
1a. Deadlift with 2 sec pause between reps 3-4 sets 6-8 reps

Superset the following for as many sets as you can in 10 mins
2a. Lunge + Overhead press
2b. Hanging Leg Raise

Superset the following for as many sets as you can in 10 mins
3a. Swiss Ball Leg Curl
3b. Seated Cable Row

Then do intervals on the treadmill - 8 Rounds - 20 secs fast as you can go 40 secs recovery]
[credit to AJ Roberts for setting this up for me =)]



I'm going to stick with tennis too. =]
What do you guys think?