12 Week Program: Resistance Training & Cardio
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- Benedict Justin Lamb
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1 12 Week Program: Resistance Training & Cardio Level: Beginner Necessary Tools: Heart Rate Monitor Equipment (if no gym membership): 55cm stability ball, 5 lb. & 8 lb. dumbbells, 2 exercise bands (different strengths) WEEK 1: Day 1: legs squats biceps bicep curls push-ups v. wall lateral raises basic crunch (slow) Day 2: legs walking lunges 0 2x15 45 sec back prone cobra triceps dips (on a chair) military press core plank on knees 0 2x45 sec 30 sec reach to toes (feet up) Day 3: legs squats biceps bicep curls gluts hip extension on floor dumbbell press 5/8 lb. 2x10 30 sec back bent over single arm row 8 lb. 2x10 30 sec side to side crunches Treadmill (incline 2) or walking/jogging Heart rate: 65% - 75% WEEK 2: Day1: legs walking lunges 0 2x10 45 sec triceps kickbacks back back extensions (ball) biceps hammer curls core bridge (alt. legs) 0 2x30 sec 30 sec bicycle (slow) 0 3x30 sec 30 sec Day 2: legs plea squats 8 lb. 2x10 30 sec push-ups v. wall alternating front raises biceps hammer curls opp elbow/opp knee Day 3: legs stationary lunges triceps dips (on a chair) back rows w/ band band 2x10 30 sec military press core plank on hands 0 2x30 sec 30 sec basic crunch (slow) Treadmill (incline 2) or walking/jogging Heart rate: 65% - 75%
2 WEEK 3: BODY PART: EXERCISE: Day 1: legs alternating front lunges gluts hip ext. with ball push-ups (bench/knee) lateral raises back *lat pull down/single rows 8lb. 3x8 30 sec bicycle 0 3x40 sec 30 sec Day 2: legs squats triceps kickbacks back prone cobra biceps cable curls/curls w/ band band 3x8 30 sec gluts prone butt kicks 0 3x20 each 30 sec reach to toes (feet up) Day 3: legs alternating reverse lunges 0 3x8 each 30 sec dumbbell press alternating front raises biceps curls on ball crunches on ball core plank on ball (knees) 0 3x30 sec 30 sec Treadmill (incline 3) or walking/jogging Heart rate: 70% - 80% WEEK 4: Day 1: legs squats biceps curls w/ split stance triceps tricep push-ups on bench gluts prone side lifts 0 3x20 each 30 sec opp elbow/opp knee 0 3x25 each 30 sec Day 2: legs plea squats back back extensions (ball) dumbbell flys combo (lateral/front) core hip ext w/ moving leg 0 3x5 each 30 sec crunches on ball Day 3: legs lateral lunges 0 3x8 each 30 sec biceps hammer curls on ball triceps skull crushers gluts hip ext. with ball side-lying crunches 0 3x15 each 30 sec Workout profile: Hill Heart rate: 70% - 80%
3 WEEK 5: Day 1: legs/should. squat w/ lateral raise band 3x10 30 sec biceps single leg curl 5/8 lb. 3x10 30 sec back *lat pull down/row band 3x10 30 sec legs reverse lunge to balance reverse crunches Day 2: legs/biceps walking lunges/curls 5/8 lb. 3x10 30 sec push-ups on floor (knees) triceps *pull-downs/dips gluts hip ext. on ball core plank (knees or feet) 0 2x30 sec 30 sec side-lying crunches 0 3x15 each 30 sec Day 3: legs front/lateral lunges back biceps single leg military press dumbbell flys prone cobra curls with band reach to toes (feet up) Workout profile: Hill 5 lb. 3x10 30 sec 5/8 lb. 3x10 30 sec band 3x10 30 sec WEEK 6: Day 1: legs/should. walking lunges w/ military 5 lb. 3x10 30 sec press ball push-ups v. wall back single arm row 8 lb. + 3x10 30 sec triceps skull crushers (feet up) 5 lb. 3x10 30 sec gluts prone kicks/side lifts 0 3x10 each 30 sec bicycle 0 3x50 sec 30 sec Day 2: legs ball squats v. wall biceps single leg hammer curl 8 lb. 3x10 30 sec * press machine/ 8 lb. 3x10 30 sec dumbbell press (feet up) single leg lateral raises 5 lb. 3x10 30 sec back superman reverse crunches Day 3: legs/biceps alternating front lunges/ 8 lb. 3x10 30 sec bicep curls triceps bent over kickbacks (alt.) 3x10 30 sec front raises/split stance 5 lb. 3x10 30 sec core plank on ball (knees) 0 3x40 sec 30 sec basic crunch (slow)
4 WEEK 7: Day 1: legs/biceps squat w/ bicep curls 8 lb. 3x12 30 sec push-ups (feet/knees) gluts/triceps hip ext. w/ skull crushers 5 lb. 3x12 30 sec back prone cobra single leg alt. front raises 5 lb. 3x12 30 sec your choice of 3 Day 2: legs/should. squat w/ military press 5 lb. 3x12 30 sec triceps *pull-downs/dips biceps seated curls on ball 8 lb. 3x12 30 sec core plank (hands and feet) 0 3x30 sec 30 sec your choice of 3 Day 3: legs walking lunges 5 lb. 3x12 30 sec gluts single leg hip extension 0 3x12 each 30 sec dumbbell flys (feet up) 5/8 lb. 3x12 30 sec back *seated row/band band 3x12 30 sec biceps *cable curls/band band 3x12 30 sec your choice of 3 WEEK 8: Day 1: legs/should. lateral lunge w/ lateral raise 5 lb. 3x12 30 sec triceps tricep push-ups on bench biceps single leg curls 5 lb. 3x12 30 sec back alt. bent over row 8 lb.+ 3x12 30 sec core plank on ball (knees) 0 3x35 sec 30 sec reverse crunches Day 2: legs/biceps reverse lunge/bicep curl 8 lb. 3x12 30 sec /gluts press/hip extension 5/8 lb. 3x12 30 sec back back extensions on ball seated press on ball 5 lb. 3x12 30 sec side-lying crunches 0 3x20 each 30 sec Day 3: legs/should. alt. front lunge/press 5 lb. 3x12 30 sec triceps alt. skull crushers (feet up) 5 lb. 3x12 each 30 sec ball push-ups v. wall back superman core hip ext. w/ moving leg 0 3x8 each 30 sec crunches on ball Workout profile: Intervals (equivalent ups and downs) Heart rate: 60% - 75%
5 WEEK 9: Day 1: legs/biceps/ squat, curl, press press on ball back single arm row 8 lb.+ 3x8 30 sec triceps skull crushers on ball 5/ bicycle 0 3x1 min 30 sec Day 2: legs/should. lunges w/ single military 8 lb. 3x8 each 30 sec fly on ball 5/ back back extensions on ball biceps single leg band curl band 3x8 30sec gluts hip extension on ball opp elbow/opp knee 0 3x30 each 30 sec Day 3: legs/shouldsquat w/ la 5 lb.+ 3x8 30 sec triceps alt. bent over kickbacks 5 lb.+ 3x8 each 30 sec push-ups back *lat pull down/row w/band band 3x8 30 sec core side planks 0 3x15 sec 30 sec Workout profile: Intervals (equivalent ups and downs) Heart rate: 65% - 80% WEEK 10: Day 1: legs/biceps/ walking lunges/curl/press gluts leg curl w/ ball press on ball back superman reach to toes (feet up) Day 2: legs alternating lateral lunges 5 lb. 3x8 each 30 sec biceps/ single leg curl & press fly on ball 5/ triceps dips on bench core side planks 0 3x15 sec 30 sec Day 3: legs reverse lunge to balance back seated row on ball w/band band 3x10 30 sec push-ups front to lateral raise 5 lb.+ 3x8 30 sec triceps skull crushers on ball 5/ reverse crunches
6 WEEK 11: Day 1: legs *leg extension/squats 8 lb. 3x10 30 sec legs/gluts *leg curl machine/leg curl w/ ball alternating military press 8 lb. 3x10 30 sec seated on ball push-ups (w/ knees on ball) back back extensions on ball 5 lb. 3x10 30 sec table top crunches Day 2: legs/biceps walking lunges/curls 8 lb. 3x10 30 sec triceps tricep push-ups on bench gluts prone butt kicks press on ball 8 lb.+ 3x10 30 sec core plank on hands/feet 0 3x40 sec 30 sec Day 3: legs/biceps/ 8 lb. 3x10 30 sec triceps gluts squat/curl/press *pull-downs/dips single leg lateral raises hip extension on ball side-lying crunches WEEK 12: 5 lb. 3x10 30 sec **Week 12 is special because it allows you to be creative and choose your own exercises for the last week. One of my goals for this 12 Week Workout is for you to understand how to workout so you can feel comfortable working out on your own. For 11 weeks, you have had everything laid out for you; the challenge now is to test yourself on what you ve learned. For the remaining week, I want you to fill in what exercise you would like to do for each body part. Also, choose two different types of cardio for your last week. Have fun!! Day 1: legs 3x12 30 sec 3x12 30 sec back 3x12 30 sec 3x12 30 sec core 3x 30 sec 3x35 30 sec Day 2: legs 3x12 30 sec gluts 3x12 30 sec biceps 3x12 30 sec triceps 3x12 30 sec core 3x 30 sec 3x35 30 sec Day 3: legs 3x12 30 sec 3x12 30 sec back 3x12 30 sec biceps 3x12 30 sec triceps 3x12 30 sec 3x35 30 sec NOTE: *Where there is an asterisk, that is an exercise that can only be done at a gym on a particular machine. If you do not have a gym membership, the exercise following the / can be done at home.
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