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Fillable Printable Gym Workout Plan Download

Fillable Printable Gym Workout Plan Download

Gym Workout Plan Download

Gym Workout Plan Download

12-WEEK WORKOUT PLAN
12-WEEK WORKOUT PLAN
Between each set in our workouts you’ll see “Cardio 1 minute.” As explained
above, you should do some form of cardio for 1 minute in between your sets.
This could be the treadmill, stationary bike, jumping rope, bench step-ups,
or whatever keeps your heart rate elevated for 1 minute and is convenient
enough to get to between your sets. For example, refer to Week 1, Workout
1 in this book. Here you’d start off doing set 1 of lunges for 12 reps (each
leg), and then go immediately to 1 minute of cardio, such as jacks ... then
go immediately back to lunges for set 2 (again, both legs), then 1 minute of
cardio ... and then on to set 1 of your back exercise, and so on.
Important note: as you review the workouts in this book, notice how we didn’t
include “Cardio 1 minute” in between the exercises for biceps, triceps, and
abdominals. This is because we use a technique called “super-setting,” which
combines two exercises back to back without rest (or cardio) in between them.
This not only increases the intensity, it saves time as well. For all other muscle
groups that don’t use this technique, you’ll see that the Set Sequence is “1”
for the rst set of a particular exercise, and then “2” for the next exercise. This
simply means that you do the rst set, then go straight to cardio for 1 minute,
and then back to the second set. But for the bicep, tricep, and abdominal
exercises, the Set Sequence is “1” for both because there is no cardio in
between the two sets. That is, it’s just one big set (or “super-set”) of two
exercises - back to back.
The 12-week workout plan in this book is designed for a beginner/
intermediate tness level at 3 days per week. If you’d like a routine that is
custom-tailored to the equipment you have available, your schedule, tness
level, etc, please e-mail us at [email protected] and we’ll reply with
options that may be better suited for you. If you signed up for your own Fast
Track Personal Trainer, be sure to ask them for help. They are 100% committed
to your success and will absolutely make sure you’re implementing a workout
routine that is perfect for YOU.
Whether you follow this workout plan exactly, or have one custom-tailored for
you, be sure to use the “E2 method” explained above and look forward to the
time-savings and the results!
Chad Tackett
Exercise doesn’t need to be long, and it should never be boring. It just needs
to be effective at producing the results YOU want, and efcient enough to
t into your busy schedule. As I’m sure you’ve seen by our success stories,
the effectiveness of our workouts have never been in question. They produce
awesome results - period.
But it’s important that you realize just how time-efcient our workouts are
as well. After all, you won’t get any results if you don’t have the time to
do it. So, we’ve come up with a way of integrating calorie-burning cardio
into resistance training (“weightlifting”) for one super-effective, time-efcient
workout that can be done in as little as 20 minutes! We call this the “E2
method” because it’s DOUBLE the Effectiveness and DOUBLE the Efciency.
Normally, between weightlifting sets you rest, get a drink of water, get
caught talking with the local gym rat, etc, right? Why not use this time
more efciently and complete your cardio routine too! Instead of wasting
time between sets, keep your heart rate up by doing one minute of cardio.
For example, you just nished a set of lunges and your heart is pounding.
Instead of letting your heart rate go back down before your next set, do
a minute of cardio ... and then go right back to the next set of lunges (or
whatever your next exercise is).
This way, your heart rate stays elevated the entire workout - both when
lifting, and in between your sets. By the time you’ve completed your
weightlifting routine, you’ve done a full session of cardio as well. Plus, this
keeps your metabolism revved up longer, making your body more efcient at
burning fat around the clock. That’s double the effectiveness and efciency
for better results in less time - that’s what Fast Track to Fat Loss is all about!
On the following pages you’ll nd a 12-week workout routine that you can
do in the comfort and privacy of your own home with your own bodyweight,
dumbbells, resistance bands, and a stability ball. If you don’t have all of
these, or you’d prefer to workout at a gym, that’s ne. Every exercise in our
workouts include a list of alternate exercises that you could do instead (refer
to the Exercise Instructions book).
12-Week
Workout Plan
12-WEEK WORKOUT PLAN
Week 1
Workouts
12-WEEK WORKOUT PLAN
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
LEgS & Butt ShouLdERS
BaCk tRICEPS
ChESt
BICEPS & FoREaRmS
LUNGES (RB) 1 12
Cardio 1 minute
LUNGES (RB) 2 12
Cardio 1 minute
BENT OVER LATERAL RAISE (RB) 1 12
Cardio 1 minute
BENT OVER LATERAL RAISE (RB) 2 12
Cardio 1 minute
ONE ARM ROW (DB) 1 12
Cardio 1 minute
ONE ARM ROW (DB) 2 12
Cardio 1 minute
LYING TRICEP EXTENSION (DB) 1 12
TRICEP PUSHDOWN (RB) 1 12
Cardio 1 minute
CHEST PRESS (RB) 1 12
Cardio 1 minute
CHEST PRESS (RB) 2 12
Cardio 1 minute
HAMMER CURLS (DB) 1 12
BICEP CURL (DB) 1 12
Cardio 1 minute
WoRkout 1
Week 1
12-WEEK WORKOUT PLAN
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
BaCk LEgS & Butt
ChESt adomInaLS
ShouLdERS
CaLVES
BACK EXTENSIONS (BA) 1 12
Cardio 1 minute
BACK EXTENSIONS (BA) 2 12
Cardio 1 minute
LEG PRESS (RB) 1 12
Cardio 1 minute
LEG PRESS (RB) 2 12
Cardio 1 minute
CROSS-OVERS (RB) 1 12
Cardio 1 minute
CROSS-OVERS (RB) 2 12
Cardio 1 minute
KNEELING CRUNCH (RB) 1 12
LYING LEG LIFTS (BW) 1 12
Cardio 1 minute
UPRIGHT ROW (RB) 1 12
Cardio 1 minute
UPRIGHT ROW (RB) 2 12
Cardio 1 minute
STANDING CALF RAISES (DB) 1 12
Cardio 1 minute
STANDING CALF RAISES (DB) 2 12
Cardio 1 minute
WoRkout 2
Week 1
12-WEEK WORKOUT PLAN
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
ChESt BaCk
ShouLdERS tRICEPS
LEg & Butt
BICEPS & FoREaRmS
CHEST BUTTERFLY (RB) 1 12
Cardio 1 minute
CHEST BUTTERFLY (RB)) 2 12
Cardio 1 minute
LAT PUSHDOWN STRAIGHT (RB) 1 12
Cardio 1 minute
LAT PUSHDOWN STRAIGHT (RB) 2 12
Cardio 1 minute
ARNOLD PRESS (DB) 1 12
Cardio 1 minute
ARNOLD PRESS (DB) 2 12
Cardio 1 minute
OVERHEAD TRICEP EXTENSION (DB) 1 12
TRICEP BENCH DIPS (BW) 1 12
Cardio 1 minute
LUNGES (DB) 1 12
Cardio 1 minute
LUNGES (DB) 2 12
Cardio 1 minute
BICEP CURL HEIGHT (RB) 1 12
HAMMER CURLS (RB) 1 12
Cardio 1 minute
WoRkout 3
Week 1
12-WEEK WORKOUT PLAN
Week 2
Workouts
12-WEEK WORKOUT PLAN
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
BaCk LEgS & Butt
ChESt adomInaLS
ShouLdERS
CaLVES
BENT-OVER ROWS (RB) 1 12
Cardio 1 minute
BENT-OVER ROWS (RB) 2 12
Cardio 1 minute
FRONT LUNGES (BW) 1 12
Cardio 1 minute
FRONT LUNGES (BW) 2 12
Cardio 1 minute
BENCH PRESS (RB) 1 12
Cardio 1 minute
BENCH PRESS (RB) 2 12
Cardio 1 minute
CRUNCHES (BW) 1 12
OBLIQUE CRUNCHES (BW) 1 12
Cardio 1 minute
BENT OVER LATERAL RAISE (DB) 1 12
Cardio 1 minute
BENT OVER LATERAL RAISE (DB) 2 12
Cardio 1 minute
STANDING CALF RAISES (DB) 1 12
Cardio 1 minute
STANDING CALF RAISES (DB) 2 12
Cardio 1 minute
WoRkout 1
Week 2
12-WEEK WORKOUT PLAN
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
LEgS & Butt ShouLdERS
BaCk tRICEPS
ChESt
BICEPS & FoREaRmS
LUNGES (RB) 1 12
Cardio 1 minute
LUNGES (RB) 2 12
Cardio 1 minute
SHOULDER FLY REAR (RB) 1 12
Cardio 1 minute
SHOULDER FLY REAR (RB) 2 12
Cardio 1 minute
LAT PUSHDOWN STRAIGHT (RB) 1 12
Cardio 1 minute
LAT PUSHDOWN STRAIGHT (RB) 2 12
Cardio 1 minute
LYING TRICEP EXTENSION (RB) 1 12
OVERHEAD TRICEP EXTENSION (RB) 1 12
Cardio 1 minute
DECLINE PUSH-UPS (BW) 1 12
Cardio 1 minute
DECLINE PUSH-UPS (BW) 2 12
Cardio 1 minute
HAMMER CURLS (DB) 1 12
BICEP CURL (RB) 1 12
Cardio 1 minute
WoRkout 2
Week 2
12-WEEK WORKOUT PLAN
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
EXERCISE SEt SEquEnCE WEIght (LBS) REPS
BaCk LEgS & Butt
ChESt adomInaLS
ShouLdERS
CaLVES
SEATED CLOSE-GRIP ROW (RB) 1 12
Cardio 1 minute
SEATED CLOSE-GRIP ROW (RB) 2 12
Cardio 1 minute
SQUATS (DB) 1 12
Cardio 1 minute
SQUATS (DB) 2 12
Cardio 1 minute
INCLINE BENCH PRESS (DB) 1 12
Cardio 1 minute
INCLINE BENCH PRESS (DB) 2 12
Cardio 1 minute
ABS TWIST (RB) 1 10
JACKKNIFE WITH BALL (BW) 1 12
Cardio 1 minute
SHOULDER PRESS W/BALL (RB) 1 12
Cardio 1 minute
SHOULDER PRESS W/BALL (RB) 2 12
Cardio 1 minute
STANDING CALF RAISES (DB) 1 10
Cardio 1 minute
STANDING CALF RAISES (DB) 2 12
Cardio 1 minute
WoRkout 3
Week 2
12-WEEK WORKOUT PLAN
Week 3
Workouts
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