12 Week Fat Destroyer

Type: Fullbody
Level: Beginner
Days per week: 6 days
Sex: Male & Female

This workout plan is designed to help you shred fat and get in shape in only 12 weeks. This might sound like hype, but it's not. The following plan is not easy. It starts slowly, but builds rapidly.

Every detail of your diet and training for the next 12 weeks will be laid out for you. You will be told exactly what to eat, how much cardio to do, and how to weight train.

The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. You want to not only look better, but have the fitness level and strength to match your new body.

Day 1

Upper A

One-arm dumbbell row

Sets: 3 Reps: 10-12

Barbell shoulder press

Sets: 3 Reps: 8-10

Pullups

Sets: 3 Reps: 10

Dumbbell bicep curl

Sets: 3 Reps: 10-12

Day 2

Lower A

Barbell squat

Sets: 3 Reps: 8-10

Lying leg curls

Sets: 3 Reps: 12-15

Leg extensions

Sets: 3 Reps: 12-15

Cable crunch

Sets: 3 Reps: 60 sec

Cross-body crunch

Sets: 3 Reps: 20

Day 3 - rest day

Description is empty

No exercises

Day 4

Upper B

Dumbbell bench press

Sets: 3 Reps: 10

Bent over barbell row

Sets: 3 Reps: 8-10

Side lateral raise

Sets: 3 Reps: 12-15

Wide-grip lat pulldown

Sets: 3 Reps: 10-12

Triceps pushdown

Sets: 3 Reps: 10-12

Preacher curl

Sets: 3 Reps: 10-12

Day 5

Lower B

Leg press

Sets: 3 Reps: 15-20

Romanian deadlift

Sets: 3 Reps: 8-10

Dumbbell rear lunge

Sets: 3 Reps: 10

Seated calf raise

Sets: 3 Reps: 15-20

Cable crunch

Sets: 3 Reps: 20

Russian twist

Sets: 3 Reps: 20

Day 6 - rest day

Description is empty

No exercises

Day 7 - rest day

Description is empty

No exercises