The biceps have two heads, the inner head and the outer head, while the triceps as the name suggests has 3 heads. If you have other cardio workouts that you already know you like, you can substitute them in at any time. 20 squats; 15 second plank

Home Workout Plan Instructions. Thursday: Cardiovascular Activity Optional.









● Bend your elbows slightly, keeping this bend throughout the exercise.

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Write it in your datebook and protect the time that you set aside for it.
This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program. Ok now for the last few weeks I would like to explain something.

If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. This is an isolation exercise and other isolation exercises are an alternative. ● Hold dumbbells above your chest with your palms facing in front of you, elbows slightly bent. ● Pause when you feel a good stretch along the back of your legs, then carefully stand back up and reverse the motion by contracting your glutes and hamstrings, allowing the bar to come closer to your body as you approach the top position.
In 12 weeks of periodized workouts you will see improvement in your muscle tone, strength and endurance whether you are just starting a program or you need to change up your old routine. ● Keeping your elbows slightly bent, lower the weights until your arms are just short of parallel to the floor.

As with any 12-week weight loss program, there will be ups and downs.

What are some practical goals that one can achieve using a 12-week program? Keep hands slightly narrower than shoulder-width apart. The following calendar includes all the cardio, strength, core, and flexibility workouts to get you started during your first four weeks of weight loss.

You can also expect looking fuller and more defined in the mirror.

To look your absolute best for your moment in the spotlight, follow these final instructions in the days leading up to the competition. Eat less fried foods and decadent desserts. ● Lie faceup on an incline bench set to about 45 degrees, with your feet flat on the floor.

Saturday: Cardiovascular activity optional.

Using a 12-week program you can achieve practical goals such as adding size and strength and forming a base for future training.

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