Free 12-Week Exercise Plan
Weightlifting is no longer a sport which is done by only men. Women also pay attention to exercise programs and add exercises such as “hitting the bench” or “squat” or “deadlift” to their workout programs. We are all doing well we all should work out not only for aesthetic purposes but also to have a healthy body.
Always keep in your mind that, working with high weight builds your muscles rapidly and you can get better results. But if you don’t choose the correct weight for the exercise and if you push your limits too much (especially without warm-up) you can easily get injured. That’s why keep this advice in your mind.
Below you can find “Free 12-Week Challenge Diet and Exercise Plan”. Not specially prepared for you. So, you can remove and add exercises with the support of your personal trainer.
Monday: Chest, Biceps, Abs
| Exercise | Set | Reps |
|---|---|---|
| 1. Incline Bench Press | 2 | 8 |
| 2. Dumbbell Bench Press | 2 | 8 |
| 3a. Incline Dumbbell Fly | 2 | 12 |
| 3b. Cable Crossover | 2 | 12 |
| 4. EZ Bar Preacher Curl | 1 | 8 |
| 5. Standing Barbell Curl | 1 | 8 |
| 6a. Standing High Pulley Cable Curl | 2 | 8 |
| 6b. Standing Alternating Dumbbell Curl | 2 | 8 |
| 7. Reverse Barbell Curl | 1 | 12 |
| 8a. Barbell Reverse Wrist Curl | 1 | 14 |
| 8b. Barbell Wrist Curl | 1 | 14 |
| 9. Cable Crunch | 2 | 18 |
| 10a. Hanging Leg Raise | 1 | Max |
| 10b. Seated Bench Knee Ups | 1 | Max |
Tuesday: Squad, Hamstring ve Calf
| Exercise | Set | Reps |
|---|---|---|
| 1. Barbell Back Squad | 2 | 8 |
| 2. 45 Degree Leg Press | 2 | 8 |
| 3a. Leg Extension | 2 | 12 |
| 3b. Walking Barbell Lunge | 2 | 12 |
| 4. Lying Leg Curl | 2 | 8 |
| 5a. Adduction Machine | 2 | 18 |
| 5b. Stiff Leg Deadlift | 2 | 12 |
| 6. Standing Barbell Calf Raise | 1 | 8 |
| 7a. Seated Calf Raise | 2 | 8 |
| 7b. Calf Press | 2 | 10 |
Thursday: Wing, Lower Back, Abs
| Exercise | Set | Reps |
|---|---|---|
| 1. Seated Cable Row | 2 | 8 |
| 2. Z-Bar Reverse Grip Bent Over Row | 2 | 8 |
| 3a. Dumbbell Pullover | 2 | 12 |
| 3b. Bent Over Row | 2 | 8 |
| 4. Weighted Hyperextension | 1 | 15 |
| 5a. Deadlift | 1 | 8 |
| 5b. Bodyweight Hyperextensions | 1 | Max |
| 6. Weighted Ab Crunch | 1 | 18 |
| 7a. Lying Leg Curl Raise | 2 | Max |
| 7b. Oblique Crunch | 2 | 18 |
Friday: Shoulder, Trapeze, Calf
| Exercise | Set | Reps |
|---|---|---|
| 1. Cable Face Pulls | 2 | 12 |
| 2. Dumbell Lateral Raises | 2 | 12 |
| 3a. Seated Dumbbell Press | 2 | 8 |
| 3b. Barbell Front Raise | 2 | 8 |
| 4. Barbell Shrug | 2 | 12 |
| 5a. Barbell Upright Row | 2 | 8 |
| 5b. Seated Dumbbell Shrug | 2 | 8 |
| 6. Straight Bar Tricep Extension | 1 | 12 |
| 7. Skullcrusher | 2 | 8 |
| 8a. Seated One-Arm Dumbbell Extension | 2 | 8 |
| 8b. Close Grip Bench Press | 2 | 8 |
| 9. Seated Calf Raise | 2 | 12 |
| 10a. 45-Degree Calf Press | 1 | 8 |
| 10b. Standing Barbell Calf Raise | 1 | 8 |
Free 12-Week Challenge Diet Plan
Breakfast
- 6 egg whites
- 1 whole egg
- Oats, rice, or similar food to get 45 g of carbohydrates.
Breakfast Alternatives
- Breakfast diet smoothies – visit Healthy Breakfast Smoothies for inspiration.
- Use Java Burn with your morning coffee. – visit Coffee Weight Loss Hacks for inspiration
Lunch
- chicken, ground turkey or similar meat to get 8 oz of lean protein
- Oats, rice, or similar food to get 65 g carbohydrates.
Before Workout
- chicken, ground turkey or similar meat to get 8 oz of lean protein
- Oats, rice, or similar food to get 35 g of carbohydrates.
After workout
- chicken, ground turkey or similar meat to get 8 oz of lean protein
- olive oil, coconut oil, macadamia nut oil: 1 teaspoon oil
