linda25 
"I want to lose fat while gaining muscle"
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WEEKS 1-2
MONDAY
15 minutes cardio
dumbbell bench press 3x20
butterfly 3x20
machine bench press 3x20
cable pushdowns 3x15
bench dips 3x20
seated bent-over one-arm dumbbell triceps extension 3x20
crunches 3x20
20 minutes cardio
TUESDAY
BODYPUMP
WEDNESDAY
15 minutes cardio
lateral pulldown 3x20
cable rows 3x20
reverse grip pulldown 3x20
cable curls 3x15
altern. dumbbell curls 3x15
standing calf raises 3x15
20 minutes cardio
THURSDAY
BODYPUMP
FRIDAY
15 minutes cardio
leg extensions 3x20
hamstring curl 2x20
abduction/adduction 2x20
heel kick 2x20
side lateral raises 3x15
rear lateral raises 3x15
shoulder press 2x15
lying leg raises 3x15
SATURDAY
BODYPUMP |
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