2nd Session Workout Routine Updated

Hubby does this workout with his dad and a trainer at FF. While they have Smith Machines and carry barbells, I'm still gonna use the old way. Dumbbells. Need to search for a smaller barbell holder. The ones that people carry on Body Pump classes at the gym.

Going to find which exercise I like the most and gonna update it later. Ya ampun... This is going to be quite challenging 12 weeks. I would have to try it out first before I know I can take it or not. Yang pasti, I'll be stuffing myself with more protein and more fibre these 12 weeks insyaAllah... Have to reduce pasta's and rice. My favorite fooooooooooooood. I didn't eliminated those two during the 12 weeks :P

Monday
Chest

• 3 muscles each. Meaning 3 different chest exercise(will pilih later)

1. Dumbbell Bench Press
2. Dumbbell Flies
3. Incline Dumbbell Press

• Reps: 12, 10, 8 for each muscles

Biceps

• 3 muscles each

1.  Hammer Curls
2. Seated Dumbbell Curls
3. Standing Curls                                               

• Reps: 12, 10, 8 for each muscles

Cardio

• For now either do before or after weight training.

Tuesday (Can switch to Friday but has to selang seli the following week)

Cardio

Quadraceps

• 2 muscles each.

1. Dumbbell Squats
2. Dumbbell Lunges(To the front)

• Reps: 12, 10, 8

Hamstrings

• 2 muscles each

1. Straight-Leg Deadlifts
2. Dumbbell Lunges(To the back)

• Reps: 12, 10, 8

Calves

• 1 muscle

1. Angled Calf Raise

• Reps: 12, 10, 8

Wednesday

Cardio HIIT


Thursday

Back

• 3 different training

1.  One-Arm Dumbbell Rows
2.  Dumbbell Pullovers
3.  Barbell Row

• Reps: 12, 10, 8

Triceps

• 3 different training

1. Dumbbell Kickback
2. Dumbbell Extensions
3. Lying Dumbbell Extensions

• Reps: 12, 10, 8

Cardio


Friday(Can switch with Tuesdays workout but has to selang seli for the next week.)

Shoulders

• 3 different training

1. Seated Dumbbell Press
2. Side Raises(Aduhhh!!)
3. Bent-Over Raises(Triple Aduuuuh!!)

• Reps: 12, 10, 8

Cardio


Saturday

Cardio HIIT


Sunday Rehat