Desliza para ver más semanas
Semana 1 / 12
12 WEEKS PLAN
Week 1
Monday
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Bench Leg Raise
Bench Leg Raise 3x12-15
Stretching - Iron Cross Stretch
Stretching - Iron Cross Stretch 3x12-15
Tuesday
Stretching - Spinal Stretch On Exercise Ball
Stretching - Spinal Stretch On Exercise Ball 3x12-15
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15
Saturday
Hanging Straight Leg Raise
Hanging Straight Leg Raise 3x12-15
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
45 Degree Bycicle Twisting Crunch
45 Degree Bycicle Twisting Crunch 3x12-15
Sunday
Bench Leg Raise
Bench Leg Raise 3x12-15
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
45 Degree Bycicle Twisting Crunch
45 Degree Bycicle Twisting Crunch 3x12-15
Week 2
Monday
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
45 Degree Bycicle Twisting Crunch
45 Degree Bycicle Twisting Crunch 3x12-15
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Tuesday
Sit-up On Exercise Ball
Sit-up On Exercise Ball 3x12-15
Weighted Leg Extension Crunch
Weighted Leg Extension Crunch 3x12-15
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15
Saturday
Hanging Straight Leg Raise
Hanging Straight Leg Raise 3x12-15
Incline Leg Hip Raise
Incline Leg Hip Raise 3x12-15
45 Degree Bycicle Twisting Crunch
45 Degree Bycicle Twisting Crunch 3x12-15
Sunday
Hanging Straight Leg Raise
Hanging Straight Leg Raise 3x12-15
Lying Straight Leg Raise
Lying Straight Leg Raise 3x12-15
Cable Standing Lift
Cable Standing Lift 3x12-15
Week 3
Monday
Vertical Leg Raise (on parallel bars)
Vertical Leg Raise (on parallel bars) 3x12-15
Stretching - Spinal Stretch On Exercise Ball
Stretching - Spinal Stretch On Exercise Ball 3x12-15
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Tuesday
Stretching - Iron Cross Stretch
Stretching - Iron Cross Stretch 3x12-15
45 Degree Bycicle Twisting Crunch
45 Degree Bycicle Twisting Crunch 3x12-15
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Saturday
Lying Straight Leg Raise
Lying Straight Leg Raise 3x12-15
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
Hanging Straight Leg Raise
Hanging Straight Leg Raise 3x12-15
Sunday
Weighted Leg Extension Crunch
Weighted Leg Extension Crunch 3x12-15
Bench Leg Raise
Bench Leg Raise 3x12-15
Lever Seated Crunch
Lever Seated Crunch 3x12-15
Week 4
Monday
Landmine 180
Landmine 180 3x12-15
Bent Knee Lying Twist
Bent Knee Lying Twist 3x12-15
Cable Standing Lift
Cable Standing Lift 3x12-15
Tuesday
45 Degree Side Bend
45 Degree Side Bend 3x12-15
Lever Seated Crunch
Lever Seated Crunch 3x12-15
Incline Leg Hip Raise
Incline Leg Hip Raise 3x12-15
Saturday
Stretching - Spinal Stretch On Exercise Ball
Stretching - Spinal Stretch On Exercise Ball 3x12-15
Hanging Straight Leg Raise
Hanging Straight Leg Raise 3x12-15
Cable Standing Lift
Cable Standing Lift 3x12-15
Sunday
Bench Leg Raise
Bench Leg Raise 3x12-15
Bent Knee Lying Twist
Bent Knee Lying Twist 3x12-15
Sit-up On Exercise Ball
Sit-up On Exercise Ball 3x12-15
Week 5
Monday
Hanging Straight Leg Raise
Hanging Straight Leg Raise 3x12-15
Sit-up On Exercise Ball
Sit-up On Exercise Ball 3x12-15
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
Tuesday
Landmine 180
Landmine 180 3x12-15
Lever Seated Crunch
Lever Seated Crunch 3x12-15
Weighted Leg Extension Crunch
Weighted Leg Extension Crunch 3x12-15
Saturday
Stretching - Iron Cross Stretch
Stretching - Iron Cross Stretch 3x12-15
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15
45 Degree Bycicle Twisting Crunch
45 Degree Bycicle Twisting Crunch 3x12-15
Sunday
Incline Leg Hip Raise
Incline Leg Hip Raise 3x12-15
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
Week 6
Monday
Bench Leg Raise
Bench Leg Raise 3x12-15
Bent Knee Lying Twist
Bent Knee Lying Twist 3x12-15
Vertical Leg Raise (on parallel bars)
Vertical Leg Raise (on parallel bars) 3x12-15
Tuesday
Vertical Leg Raise (on parallel bars)
Vertical Leg Raise (on parallel bars) 3x12-15
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
Weighted Leg Extension Crunch
Weighted Leg Extension Crunch 3x12-15
Saturday
Cable Standing Crunch
Cable Standing Crunch 3x12-15
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15
Stretching - Iron Cross Stretch
Stretching - Iron Cross Stretch 3x12-15
Sunday
Lying Straight Leg Raise
Lying Straight Leg Raise 3x12-15
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15
Bent Knee Lying Twist
Bent Knee Lying Twist 3x12-15
Week 7
Monday
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Weighted Leg Extension Crunch
Weighted Leg Extension Crunch 3x12-15
Lying Straight Leg Raise
Lying Straight Leg Raise 3x12-15
Tuesday
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Vertical Leg Raise (on parallel bars)
Vertical Leg Raise (on parallel bars) 3x12-15
Stretching - Spinal Stretch On Exercise Ball
Stretching - Spinal Stretch On Exercise Ball 3x12-15
Saturday
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
Incline Leg Hip Raise
Incline Leg Hip Raise 3x12-15
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Sunday
45 Degree Side Bend
45 Degree Side Bend 3x12-15
Lever Seated Crunch
Lever Seated Crunch 3x12-15
Stretching - Spinal Stretch On Exercise Ball
Stretching - Spinal Stretch On Exercise Ball 3x12-15
Week 8
Monday
Stretching - Spinal Stretch On Exercise Ball
Stretching - Spinal Stretch On Exercise Ball 3x12-15
Hanging Straight Leg Raise
Hanging Straight Leg Raise 3x12-15
Bench Leg Raise
Bench Leg Raise 3x12-15
Tuesday
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15
Incline Leg Hip Raise
Incline Leg Hip Raise 3x12-15
Saturday
Incline Leg Hip Raise
Incline Leg Hip Raise 3x12-15
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Sit-up On Exercise Ball
Sit-up On Exercise Ball 3x12-15
Sunday
45 Degree Side Bend
45 Degree Side Bend 3x12-15
Lying Straight Leg Raise
Lying Straight Leg Raise 3x12-15
Stretching - Iron Cross Stretch
Stretching - Iron Cross Stretch 3x12-15
Week 9
Monday
Band Twist
Band Twist 3x12-15
Incline Leg Hip Raise
Incline Leg Hip Raise 3x12-15
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
Tuesday
Sit-up On Exercise Ball
Sit-up On Exercise Ball 3x12-15
Bench Leg Raise
Bench Leg Raise 3x12-15
Stretching - Spinal Stretch On Exercise Ball
Stretching - Spinal Stretch On Exercise Ball 3x12-15
Saturday
Cable Standing Crunch
Cable Standing Crunch 3x12-15
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Sunday
Cable Standing Crunch
Cable Standing Crunch 3x12-15
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15
Vertical Leg Raise (on parallel bars)
Vertical Leg Raise (on parallel bars) 3x12-15
Week 10
Monday
Band Twist
Band Twist 3x12-15
Stretching - Spinal Stretch On Exercise Ball
Stretching - Spinal Stretch On Exercise Ball 3x12-15
Hanging Straight Leg Raise
Hanging Straight Leg Raise 3x12-15
Tuesday
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
Cable Standing Crunch
Cable Standing Crunch 3x12-15
Lying Straight Leg Raise
Lying Straight Leg Raise 3x12-15
Saturday
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15
Stretching - Iron Cross Stretch
Stretching - Iron Cross Stretch 3x12-15
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
Sunday
Cable Standing Crunch
Cable Standing Crunch 3x12-15
Vertical Leg Raise (on parallel bars)
Vertical Leg Raise (on parallel bars) 3x12-15
Cable Twist (up-down)
Cable Twist (up-down) 3x12-15
Week 11
Monday
Hanging Straight Leg Raise
Hanging Straight Leg Raise 3x12-15
Dumbbell Side Bend
Dumbbell Side Bend 3x12-15
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15
Tuesday
Stretching - Iron Cross Stretch
Stretching - Iron Cross Stretch 3x12-15
Stretching - Spinal Stretch On Exercise Ball
Stretching - Spinal Stretch On Exercise Ball 3x12-15
Cable Standing Lift
Cable Standing Lift 3x12-15
Saturday
Band Twist
Band Twist 3x12-15
Stretching - Spinal Stretch On Exercise Ball
Stretching - Spinal Stretch On Exercise Ball 3x12-15
Weighted Leg Extension Crunch
Weighted Leg Extension Crunch 3x12-15
Sunday
Band Twist
Band Twist 3x12-15
Bench Leg Raise
Bench Leg Raise 3x12-15
Hanging Straight Leg Raise
Hanging Straight Leg Raise 3x12-15
Week 12
Monday
Incline Leg Hip Raise
Incline Leg Hip Raise 3x12-15
Hanging Straight Leg Raise
Hanging Straight Leg Raise 3x12-15
Cable Standing Lift
Cable Standing Lift 3x12-15
Tuesday
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15
Bench Leg Raise
Bench Leg Raise 3x12-15
Cable Standing Crunch
Cable Standing Crunch 3x12-15
Saturday
Lying Straight Leg Raise
Lying Straight Leg Raise 3x12-15
Sit-up On Exercise Ball
Sit-up On Exercise Ball 3x12-15
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15
Sunday
Bench Leg Raise
Bench Leg Raise 3x12-15
45 Degree Side Bend
45 Degree Side Bend 3x12-15
Cable Kneeling Crunch
Cable Kneeling Crunch 3x12-15