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Monday Week 12:
Chest, Triceps & Abs!

Monday Week 12: Cardio:

60 minutes of intense cardio.

Monday Week 12: Training:

Warmup:

• 5-10 minutes of cardio

Chest:

• Pushup - 3 Working Sets to failure
• Flat Barbell Press - 3 Working Sets - 12 reps
• Incline Barbell Press -3 Working Sets - 12 reps

Triceps:

• Lying Dumbbell Extensions - Warmup Set - 12 reps
• Lying Dumbbell Extensions - 3 Working Sets - 12 reps
• Cable Pushdown - 3 Working Sets - 12 reps
• Overhead Cable Extensions - 3 Working Sets - 12 reps

Abs:

• Weighted Crunches - 3 Working Sets to failure

Cooldown:

• 5-10 minutes of cardio

Click Here For A Printable Log Of Monday Week 12.

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The 2009 Transformation Group We all want to transform our bodies and feel better about ourselves. By joining this group you should be prepared to be motivated by others. We are the contagious group of motivators! In 12 weeks we will all have defined abs and bulging biceps. Where will you be? You can't beat us so you might as well join us. [ Click here to join the group! ] [ Click here to start your own group! ]

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Tuesday, Week 12!

Tomorrow we will be discussing the myth of target fat loss.

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