Reach Your Resolution Day 11+12+13

When lifting weights make sure to always do a couple of reps with a lower weight to warm up the muscle groups.

Day 11 - Legs

Beginners do 2 circuits

Intermediate do 3 circuits

20 reps per leg Walking lunges

10 reps Lying hamstring curl

15 reps Body Squats

18 reps per leg Calf Rise - hold DB at sides and increase weight with each circuit

12 reps Decline sit ups holding 10lbs weight

- Rest 60 seconds and repeat -

Day 12 - Cardio or Break

Depending on your goals or how you're feeling take a break or go for a short 20 minute cardio session

Day 13 - Triceps/Biceps/Shoulders

Beginners do 10 reps and 2 circuits

Intermediate do 8 reps and 3 circuits

Shoulder shrug

Lateral Raise

Hammer Curls

Barbell Curl

Triceps Extensions

Cable Pressdown

- Rest 60 seconds and repeat -

Feel free to email me with questions, comments, requests at:

phillipsfitnesstraining@gmail.com