Gym Workout Plan Download

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

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

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

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

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

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

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

Fillable Printable Gym Workout Plan Download

Fillable Printable Gym Workout Plan Download