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  • From Flab To Fab WK 1 3

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    This document provides a workout plan for weeks one and three of a "From Flab to Fab" program. The workouts for days one, two, four, and five are outlined. Each day focuses on different muscle groups and includes exercises done as tri-sets or supersets with sets and reps provided. The workouts incorporate exercises like lat pulldowns, bicep curls, chest presses, squats, and more using dumbbells, barbells, or machines. Interval training like sprints or plyometrics are also included some days to raise the heart rate.

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    This document provides a workout plan for weeks one and three of a "From Flab to Fab" program. The workouts for days one, two, four, and five are outlined. Each day focuses on different muscle groups and includes exercises done as tri-sets or supersets with sets and reps provided. The workouts incorporate exercises like lat pulldowns, bicep curls, chest presses, squats, and more using dumbbells, barbells, or machines. Interval training like sprints or plyometrics are also included some days to raise the heart rate.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    99 views1 page

    From Flab To Fab WK 1 3

    Uploaded by

    api-367731092
    This document provides a workout plan for weeks one and three of a "From Flab to Fab" program. The workouts for days one, two, four, and five are outlined. Each day focuses on different muscle groups and includes exercises done as tri-sets or supersets with sets and reps provided. The workouts incorporate exercises like lat pulldowns, bicep curls, chest presses, squats, and more using dumbbells, barbells, or machines. Interval training like sprints or plyometrics are also included some days to raise the heart rate.

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    of 1

    FROM

    FLAB TO FAB
    Week One and Three

    Day One Day Four


    Workout brought to you by Lisa Anne.

    Workout brought to you by Lisa Anne.


    Back & Biceps Set & Reps Shoulders & Abs & HITT Set & Reps
    Tri-set 1 SuperSet 1
    Wide Grip Lat Pulldown 3 x 12 DB Shoulder Press 3 x 12
    Underhand Cable Pulldown 3 x 12 Decline Sit Up 3 x 25
    Skipping 30 seconds Superset 2
    Tri-set 2 Lateral Raise 3 x 20
    Incline DB Row 3 x 12/side Russian Twist 3 x 25
    Alternating Bicep Curl 3 x 12/side Superset 3
    Skipping 30 seconds BB Upright Row 3 x 12
    Tri-set 3 Hanging Leg Raises 3 x 12
    Cable Face Pull 3 x 12 Superset 4
    Cable Bicep Curl 3 x 12 3 x 12
    Cable Rear Delt Raise
    30 seconds 3 x 25
    Skipping Mountain Climbers

    Tri-set 4 Sprints
    3 x 20 10-15 min
    Hyperextensions 30 seconds work
    3 x 12
    Hammer Curl 30 seconds rest
    30 seconds
    Skipping

    Stepmill
    10-20 min



    Day Two Day Five
    www.lisaanne.ca

    www.lisaanne.ca
    Chest & Triceps Set & Reps Legs Set & Reps
    Tri-set 1 Superset 1
    Cable Flys 3 x 20 BB Squats 3 x 12
    Tricep pushdown 3 x 12 Weighted Walking Lunge 3 x 15P PS
    Skipping 30 seconds Superset 2
    Tri-set 2 Stiff Leg Deadlift 3 x 12
    Incline DB Chest Press 3 x 12/side Reverse Back Extension 3 x 20
    Tricep Dips 3 x 12/side Superset 3


    Mountain Climbers 30 seconds Leg Press 3 x 12
    Tri-set 3 Jump Squats 3 x 10
    Flat Bench BB Bench Press 3 x 12 Superset 4
    Thank you for joining me!

    Thank you for joining me!


    BB Skullcrushers 3 x 12 Lying Hamstring Curls 3 x 20
    30 seconds Weighted Step Ups 3 x 20
    Skipping
    Plyo Circuit (3 rounds)
    Tri-set 4
    3 x 20 10
    Decline BB Bench Press Kettle Bell Swing
    3 x 12 20
    Push Up High Knees
    30 seconds 10
    Skipping Frog Jumps
    10 PS
    Stepmill Step Up
    10-20 min

    Day Three Day Six & Seven
    Cardio Set & Reps Rest Set & Reps
    Steady State Run 5k *Optional Steady State Cardio on 30 minutes
    (outside or treadmill) one day


    www.lisaanne.ca

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