You've always wanted to get in the best possible shape, but you've just been waiting for someone to help you make that first step and keep you moving down the right path. Well now you've got it with your own Daily Personal Trainer on Bodybuilding.com!

Friday Week 12:
Legs, Shoulders & Abs!

Friday Week 12: Cardio:

60 minutes of intense cardio.

Friday Week 12: Training:

Warmup:

• 5-10 minutes of cardio

Legs:

• Reverse Hack Squat - Warmup Set - 15 reps
• Reverse Hack Squat - 3 Working Sets - 15 reps
• Leg Extensions - 3 Working Sets - 15 reps
• Lying Hamstring Curl - 3 Working Sets - 15 reps

Shoulders:

• Flex Shoulder Raises - Warmup Set - 12 sets
• Flex Shoulder Raises - 3 Working Sets - 12 sets
• Dumbbell Shoulder Press - 3 Working Sets - 12 sets
• Dumbbell Side Raises - 3 Working Sets - 12 reps

Abs:

• Hanging Leg Raises - 3 Working Sets to failure

Cooldown:

• 5-10 minutes of cardio

Click Here For A Printable Log Of Friday Week 12.

Congratulations! You have completed the 12 week video trainer! This is just the beginning of your fit life... keep it up!

RELATED BODYGROUP

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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