It’s particularly harder for women to lose weight than it is for men. Our bodies are built differently but recent studies have revealed that women have what doctors are calling a “female fat loss hormone”.
The Venus Factor System provides you with a
Manual de canalização da energia Feminina da Deusa Venus objetivando cura e fertidade.Full description
Proiectul Venus este o organizaţie care propune un posibil plan de acţiune pentru schimbarea socială promovând o civilizație pașnică și durabilă. Se conturează o alternativă în a depune efo…Full description
Análisis y comentario del poema Venus perteneciente a la obra "Prosas Profanas" de Rubén Darío.
Venus Forces of war for Warzone 2nd ed
In astrology we are told that Venus represents love. This seems straightforward and fits in with the common goal for humanity which is to develop and express divine love. However, the matter…Full description
Venus Index Transformation Diet
Updated 6-16-2014
Table of Contents Contents Week 1: Day 1…...3 1…...3 Week 1: Day 2…...4 2…...4 Week 1: Day 3…...5 3…...5 Week 2: Day 1…...6 1…...6 Week 2: Day 2…...7 2…...7 Week 2: Day 3…...8 3…...8 Week 3: Day 1…...9 1…...9 Week 3: Day 2…..10 2…..10 Week 3: Day 3…..11 3…..11 Week 4: Day 1…..12 1…..12 Week 4: Day 2…..13 2…..13 Week 4: Day 3…..14 3…..14 Week 5: Day 1…..15 1…..15 Week 5: Day 2…..16 2…..16 Week 5: Day 3…..17 3…..17 Week 6: Day 1…..18 1…..18 Week 6: Day 2…..19 2…..19 Week 6: Day 3…..20 3…..20
Week 7: Day 1…....21 1…....21 Week 7: Day 2…....22 2…....22 Week 7: Day 3…....23 3…....23 Week 8: Day 1…....24 1…....24 Week 8: Day 2…....25 2…....25 Week 8: Day 3…....26 3…....26 Week 9: Day 1.…...27 1.…...27 Week 9: Day 2.…...28 2.…...28 Week 9: Day 3.…...29 3.…...29 Week 10: Day 1..…30 1..…30 Week 10: Day 2......31 2......31 Week 10: Day 3…..32 3…..32 Week 11: Day 1…..33 1…..33 Week 11: Day 2…..34 2…..34 Week 11: Day 3…..35 3…..35 Week 12: Day 1…..36 1…..36 Week 12: Day 2......37 2......37 Week 12: Day 3…..38 3…..38
2
V e
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week 1
V e
Week 1 Day 1 Exercise
Sets
Reps
Rest (Secs)
Push Ups
3
10
60
Curtsy Lunge
3
10
60
Step Up and Press
3
10
60
Dips
3
10
60
Bowler Squat
3
10
60
Plank
3
60 seonds
60
!ne "r# Du#$$ell %ow
3
10
60
&'Bend
3
10
60
Squat and Lateral %aise
3
10
60
Notes
3
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week 1
V e
Week 1 Day ! Exercise
Sets
Reps
Rest (Secs)
Curtsy Lunge
3
10
60
Step Up and Press
3
10
60
Dou$le %aise
3
10
60
&'Bend
3
10
60
Squat and Lateral %aise
3
10
60
!ne "r# Du#$$ell %ow
3
10
60
Du#$$ell Squat
3
10
60
Side Plank
3
30 seonds per side
60
Dips
3
10
60
Notes
(
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week 1
V e
Week 1 Day " Exercise
Sets
Reps
Rest (Secs)
&'$end
3
10
60
Dips
3
10
60
Curtsy Lunge
3
10
60
Step Up and Press
3
10
60
Dou$le %aise
3
10
60
S*+ Leg Deadli,
3
10
60
Side Plank
3
30 seonds per side
60
Du#$$ell %ow - .ik$ak
3
10
60
Du#$$ell Squat
3
10
60
Notes
)
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week !
V e
Week ! Day 1 Exercise
Sets
Reps
Rest (Secs)
Push Ups
1
10
60
Bent Du#$$ell %ow
1
10
60
Upright Du#$$ell %ow
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds %e/erse Lunge
1
10
60
S*+ Leg Deadli,
1
10
60
Bulgarian Split Squat
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Plank
1
60 seonds
60
Sta$ility Ball %oll !ut
1
10
60
Squat and Press
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
6
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week !
V e
Week ! Day ! Exercise
Sets
Reps
Rest (Secs)
Du#$$ell Squat
1
10
60
%e/erse Lunge
1
10
60
S*+ Leg Deadli,
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Step Up and Press
1
10
60
Plank
1
60 Seonds
60
Sta$ility Ball %ollouts
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Curl - Press
1
10
60
Push Ups
1
10
60
Bent Du#$$ell %ow
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week !
V e
Week ! Day " Exercise
Sets
Reps
Rest (Secs)
&'Bend
1
10
60
Step Up and Press
1
10
60
Plank
1
60 seonds
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds !ne "r# Du#$$ell %ow
1
10
60
Curl and Press
1
10
60
Push Ups
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Curtsy Lunge
1
10
60
Du#$$ell Squat
1
10
60
%e/erse Lunge
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week "
V e
Week " Day 1 Exercise
Sets
Reps
Rest (Secs)
Push Ups
1
10
60
Bulgarian Split Squat
1
10
60
Sta$ility Ball Curl Up
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Du#$$ell %ow - .ik$ak
1
10
60
Bowler Squat
1
10
60
%e/erse Lunge and Press
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Curl and Press
1
10
60
&'Bend
1
10
60
Sta$ility Ball %oll !ut
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
4
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week "
V e
Week " Day ! Exercise
Sets
Reps
Rest (Secs)
&'Bend
1
10
60
Du#$$ell %ow - .ik$ak
1
10
60
Bulgarian Split Squat
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds %e/erse Lunge and Press
1
10
60
Dips
1
10
60
S*+ Leg Deadli,
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Sta$ility Ball Curl Up
1
10
60
Curl and Press
1
10
60
Bowler Squat
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
10
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week "
V e
Week " Day " Exercise
Sets
Reps
Rest (Secs)
Bowler Squat
1
10
60
Sta$ility Ball Curl Up
1
10
60
Dips
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds S*+ Leg Deadli,
1
10
60
Plank
1
10
60
Curl and Press
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds !ne'Leg 5et Ups
1
10
60
&'$end
1
10
60
!ne "r# Du#$$ell %ow
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
11
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week #
V e
Week # Day 1 Exercise
Sets
Reps
Rest (Secs)
Push Ups
1
10
60
Curtsy Lunge
1
10
60
Step Up and Press
1
10
60
Bent Du#$$ell %ow
1
10
60
Du#$$ell Squat
1
10
60
Sta$ility Ball %oll !ut
1
10
60
Dou$le %aise
1
10
60
Bulgarian Split Squat
1
10
60
Plank
1
60 seonds
60
%est 60 seonds then repeat all 4 eerises as laid out a$o/e or two #ore rounds or a total o 3 rounds
Notes
12
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week #
V e
Week # Day ! Exercise
Sets
Reps
Rest (Secs)
Curtsy Lunge
1
10
60
Sta$ility Ball %oll !ut
1
10
60
Dips
1
10
60
Bulgarian Split Squat
1
10
60
Side Plank
1
30 seonds per side
60
Bent Du#$$ell %ow
1
10
60
Bowler Squat
1
10
60
Step Up and Press
1
10
60
Dou$le %aise
1
10
60
%est 60 seonds then repeat all 4 eerises as laid out a$o/e or two #ore rounds or a total o 3 rounds
Notes
13
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week #
V e
Week # Day " Exercise
Sets
Reps
Rest (Secs)
Squat and Press
1
10
60
Dips
1
10
60
Curtsy Lunge
1
10
60
Side Plank
1
30 seonds per side
60
Dou$le %aise
1
10
60
Bulgarian Split Squat
1
10
60
Sta$ility Ball %oll !ut
1
10
60
!ne "r# Du#$$ell Press
1
10
60
S*+ Leg Deadli,
1
10
60
%est 60 seonds then repeat all 4 eerises as laid out a$o/e or two #ore rounds or a total o 3 rounds
Notes
1(
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week $
V e
Week $ Day 1 Exercise
Sets
Reps
Rest (Secs)
Push Ups
3
10
60
Curtsy Lunge
3
10
60
Step Up and Press
3
10
60
Dips
3
12
60
Bowler Squat
3
10
60
Plank
3
60 seonds
60
!ne "r# Du#$$ell %ow
3
10
60
&'Bend
3
10
60
Squat and Lateral %aise
3
10
60
Notes
1)
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week $
V e
Week $ Day ! Exercise
Sets
Reps
Rest (Secs)
Curtsy Lunge
3
10
60
Step Up and Press
3
10
60
Dou$le %aise
3
10
60
&'Bend
3
10
60
Squat and Lateral %aise
3
10
60
!ne "r# Du#$$ell %ow
3
10
60
Du#$$ell Squat
3
10
60
Side Plank
3
30 seonds per side
60
Dips
3
12
60
Notes
16
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week $
V e
Week $ Day " Exercise
Sets
Reps
Rest (Secs)
&'Bend
3
10
60
Dips
3
12
60
Curtsy Lunge
3
10
60
Step Up and Press
3
10
60
Dou$le %aise
3
10
60
S*+ Leg Deadli,
3
10
60
Side Plank
3
30 seonds per side
60
Du#$$ell %ow - .ik$ak
3
10
60
Du#$$ell Squat
3
10
60
Notes
1
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week %
V e
Week % Day 1 Exercise
Sets
Reps
Rest (Secs)
Push Ups
1
12
60
Bent Du#$$ell %ow
1
10
60
Upright Du#$$ell %ow
1
10
60
%est 60 seonds then repeat a$o/e eerises or a total o 3 rounds %e/erse Lunge
1
12
60
S*+ Leg Deadli,
1
10
60
Bulgarian Split Squat
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Plank
1
) seonds
60
Sta$ility Ball %oll !ut
1
10
60
Squat and Press
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
1
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week %
V e
Week % Day ! Exercise
Sets
Reps
Rest (Secs)
Du#$$ell Squat
1
12
60
%e/erse Lunge
1
12
60
S*+ Leg Deadli,
1
10
60
%est 60 seonds then repeat a$o/e eerises or a total o 3 rounds Step Up and Press
1
10
60
Plank
1
) Seonds
60
Sta$ility Ball %ollouts
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Curl - Press
1
10
60
Push Ups
1
12
60
Bent Du#$$ell %ow
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
14
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week %
V e
Week % Day " Exercise
Sets
Reps
Rest (Secs)
&'Bend
1
10
60
Step Up and Press
1
10
60
Plank
1
) seonds
60
%est 60 seonds then repeat a$o/e eerises or a total o 3 rounds !ne "r# Du#$$ell %ow
1
10
60
Curl and Press
1
10
60
Push Ups
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Curtsy Lunge
1
10
60
Du#$$ell Squat
1
12
60
%e/erse Lunge
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
20
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week &
V e
Week & Day 1 Exercise
Sets
Reps
Rest (Secs)
Push Ups
1
12
60
Bulgarian Split Squat
1
10
60
Sta$ility Ball Curl Up
1
12
60
%est 60 seonds then repeat a$o/e eerises or a total o 3 rounds Du#$$ell %ow - .ik$ak
1
10
60
Bowler Squat
1
12
60
%e/erse Lunge and Press
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Curl and Press
1
12
60
&'Bend
1
10
60
Sta$ility Ball %oll !ut
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
21
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week &
V e
Week & Day ! Exercise
Sets
Reps
Rest (Secs)
&'Bend
1
10
60
Du#$$ell %ow - .ik$ak
1
10
60
Bulgarian Split Squat
1
10
60
%est 60 seonds then repeat a$o/e eerises or a total o 3 rounds %e/erse Lunge and Press
1
10
60
Dips
1
12
60
S*+ Leg Deadli,
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Sta$ility Ball Curl Up
1
12
60
Curl and Press
1
12
60
Bowler Squat
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
22
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week &
V e
Week & Day " Exercise
Sets
Reps
Rest (Secs)
Bowler Squat
1
12
60
Sta$ility Ball Curl Up
1
12
60
Dips
1
12
60
%est 60 seonds then repeat a$o/e eerises or a total o 3 rounds S*+ Leg Deadli,
1
10
60
Plank
1
) Seonds
60
Curl and Press
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds !ne "r# Du#$$ell %ow
1
10
60
!ne'Leg 5et Ups
1
10
60
&'Bend
1
10
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
23
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week '
V e
Week ' Day 1 Exercise
Sets
Reps
Rest (Secs)
Push Ups
1
12
60
Curtsy Lunge
1
12
60
Step Up and Press
1
10
60
Bent Du#$$ell %ow
1
10
60
Du#$$ell Squat
1
10
60
Sta$ility Ball %oll !ut
1
12
60
Dou$le %aise
1
10
60
Bulgarian Split Squat
1
12
60
Plank
1
) Seonds
60
%est 60 seonds then repeat all 4 eerises as laid out a$o/e or two #ore rounds or a total o 3 rounds
Notes
2(
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week '
V e
Week ' Day ! Exercise
Sets
Reps
Rest (Secs)
Curtsy Lunge
1
12
60
Sta$ility Ball %oll !ut
1
12
60
Dips
1
12
60
Bulgarian Split Squat
1
12
60
Side Plank
1
() seonds per side
60
Bent Du#$$ell %ow
1
10
60
Bowler Squat
1
12
60
Step Up and Press
1
10
60
Dou$le %aise
1
10
60
%est 60 seonds then repeat all 4 eerises as laid out a$o/e or two #ore rounds or a total o 3 rounds
Notes
2)
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week '
V e
Week ' Day " Exercise
Sets
Reps
Rest (Secs)
Squat and Press
1
10
60
Dips
1
12
60
Curtsy Lunge
1
12
60
Side Plank
1
() seonds per side
60
Dou$le %aise
1
10
60
Bulgarian Split Squat
1
12
60
Sta$ility Ball %oll !ut
1
12
60
!ne "r# Du#$$ell Press
1
10
60
S*+ Leg Deadli,
1
12
60
%est 60 seonds then repeat all 4 eerises as laid out a$o/e or two #ore rounds or a total o 3 rounds
Notes
26
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week
V e
Week Day 1 Exercise
Sets
Reps
Rest (Secs)
Push Ups
3
12
60
!ne'Leg 5et Ups
3
12
60
Curtsy Lunge and Press
3
12
60
Shoulder Press - renh Press
3
12
60
Bowler Squat
3
12
60
Plank
3
) Seonds
60
!ne "r# Du#$$ell %ow
3
12
60
&'Bend
3
12
60
Squat and Lateral %aise
3
12
60
Notes
2
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week
V e
Week Day ! Exercise
Sets
Reps
Rest (Secs)
!ne'Leg 5et Ups
3
12
60
Curtsy Lunge and Press
3
12
60
Dips
3
12
60
&'Bend
3
12
60
Squat and Lateral %aise
3
12
60
!ne "r# Du#$$ell %ow
3
12
60
Du#$$ell Squat
3
12
60
Side Plank
3
30 Seonds per side
60
Shoulder Press - renh Press
3
12
60
Notes
2
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week
V e
Week Day " Exercise
Sets
Reps
Rest (Secs)
&'Bend
3
12
60
Shoulder Press - renh Press
3
12
60
!ne'Leg 5et Ups
3
12
60
Curtsy Lunge and Press
3
12
60
Dips
3
12
60
S*+ Leg Deadli,
3
12
60
Side Plank
3
30 Seonds per side
60
Du#$$ell %ow - .ik$ak
3
12
60
Du#$$ell Squat
3
12
60
Notes
24
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week 1
V e
Week 1 Day 1 Exercise
Sets
Reps
Rest (Secs)
&riep 7tension - Press
1
12
60
Bent Du#$$ell %ow
1
12
60
Shoulder Press - renh Press
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds %e/erse Lunge - Step Up
1
12
60
S*+ Leg Deadli,
1
12
60
!ne'Leg 5et Ups
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds "$ 8heel
1
12
60
&'Bend
1
12
60
Curtsy Lunge and Press
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
30
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week 1
V e
Week 1 Day ! Exercise
Sets
Reps
Rest (Secs)
Du#$$ell Squat
1
12
60
%e/erse Lunge - Step Up
1
12
60
S*+ Leg Deadli,
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Step Up and Press
1
12
60
"$ 8heel
1
12
60
&'Bend
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Curl and Press
1
12
60
&riep 7tension - Press
1
12
60
Bent Du#$$ell %ow
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
31
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week 1
V e
Week 1 Day " Exercise
Sets
Reps
Rest (Secs)
&'Bend
1
12
60
Step Up and Press
1
12
60
"$ 8heel
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds !ne "r# Du#$$ell %ow
1
12
60
Curl and Press
1
12
60
&riep 7tension - Press
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Deadli,
1
10
60
Du#$$ell Squat
1
12
60
%e/erse Lunge - Step Up
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
32
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week 11
V e
Week 11 Day 1 Exercise
Sets
Reps
Rest (Secs)
Shoulder Press - renh Press
1
12
60
%e/erse Lunge - Step Up
1
12
60
Bulgarian Split Squat and Press
1
12
60
%est 60 seonds then repeat a$o/e eerises or a total o 3 rounds Du#$$ell %ow - .ik$ak
1
12
60
Dou$le Lunge
1
12
60
Plank
1
) Seonds
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Pullo/er - &riep 7tension
1
12
60
&'Bend
1
12
60
"$ 8heel
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
33
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week 11
V e
Week 11 Day ! Exercise
Sets
Reps
Rest (Secs)
&'Bend
1
12
60
Du#$$ell %ow - .ik$ak
1
12
60
%e/erse Lunge - Step Up
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Plank
1
) Seonds
60
Dips
1
1)
60
S*+ Leg Deadli,
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds Bulgarian Split Squat and Press
1
12
60
Pullo/er - &riep 7tension
1
12
60
Dou$le Lunge
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
3(
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week 11
V e
Week 11 Day " Exercise
Sets
Reps
Rest (Secs)
Dou$le Lunge
1
12
60
Bulgarian Split Squat and Press
1
12
60
Dips
1
1)
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds S*+ Leg Deadli,
1
12
60
Plank
1
) Seonds
60
Pullo/er - &riep 7tension
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds !ne'Leg 5et Ups
1
12
60
&'Bend
1
12
60
!ne "r# Du#$$ell %ow
1
12
60
%est 60 seonds then repeat a$o/e 3 eerises or a total o 3 rounds
Notes
3)
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week 1!
V e
Week 1! Day 1 Exercise
Sets
Reps
Rest (Secs)
!ne "r# Du#$$ell %ow
1
1)
60
Deadli,
1
12
60
Bulgarian Split Squat and Press
1
12
60
Shoulder Press - renh Press
1
12
60
!ne'Leg 5et Ups
1
12
60
Squat and Lateral %aise
1
12
60
"lternate Du#$$ell Press
1
12
60
%e/erse Lunge - Step Up
1
12
60
Plank
1
40 seond hold
60
%est 60 seonds then repeat all 4 eerises as laid out a$o/e or two #ore rounds or a total o 3 rounds
Notes
36
n u
W o r k o
u t
M a
s F a c t
o r
n u a l
Week 1!
V e
Week 1! Day ! Exercise
Sets
Reps
Rest (Secs)
Deadli,
1
12
60
Squat and Lateral %aise
1
12
60
Pullo/er - &riep 7tension
1
12
60
%e/erse Lunge - Step Up
1
12
60
"$ 8heel
1
1)
60
Shoulder Press - renh Press
1
12
60
Dou$le Lunge
1
12
60
Bulgarian Split Squat and Press
1
12
60
"lternate Du#$$ell Press
1
12
60
%est 60 seonds then repeat all 4 eerises as laid out a$o/e or two #ore rounds or a total o 3 rounds
