Rapid Fat loss training plan for women 1.pdf


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cardio
7

30-45 minutes
of high
intensity
running/
sprints or
elliptical
cycle.

DAY 4 – Back and Biceps
2 Incline bench
Back
1

barbell row

One arm dumbbell
row

2 sets, 12 (each arm)

3 sets, 8 reps

bicep
3

bent over
barbell row

4

3 sets, 10 reps

6

Hammer Curl

4 sets, 8-14 reps

Dead lift

5

4 sets, 6-10 reps

7

Incline Hammer
Curl

3 sets, 6-8 reps

*For detailed instructions on how to perform these exercises, please visit www.usn.co.za

Dumbbell curl

4 sets, 6 reps

8

Concentration
Curl (advanced)

3 sets, 6-8 reps
USN BODY MAKEOVER | 28