12 Week Body Transformation
Katrina Graves PT
Women's TrainingThis will suit you if you want to feel good about your body again. want to lose body fat, build lean muscle along with feeling stronger and fitter. Feel intimidated in the gym and don't know where to start. You are busy and would benefit from having a structured plan to follow. This programme will help you achieve epic results in the shortest amount of time possible but in a healthy manner!
A1
Front Foot Elevated Dumbbell Split Squat
3 x 10 @ 3210
A2
Supinated Mid-Grip Lat Pulldown
3 x 12 @ 2011
B1
45 Prone Incline Back Extensions w/DB on Chest
3 x 12 @ 2012
B2
60 Incline DB Neutral Grip Press
3 x 12 @ 3110
C1
450 Incline Petersen Leg Press
3 x 15 @ 2010
C2
60 Prone Incline Pronated Grip Rear Delt Raises
3 x 15 @ 2010
D1
Lying Leg Curl w/Neutral Feet & Toes Plantarflexed
3 x 15 @ 3010
D2
Seated Low Pulley Rope Face Pulls
3 x 12 @ 2011
A
Daily Steps
1 x 8000
A1
BB Rack Pull Above Knee
3 x 12
A2
Standing 1-Arm DB Neutral Grip Shoulder Press
3 x 12
B1
Seated Leg Extension
3 x 12
B2
Seated Low Pulley Neutral Grip Row
3 x 12
C1
Barbell Hip Thrust
3 x 15
C2
Flat DB Neutral Grip Press
3 x 12
D
45 Incline DB Curls
3 x 15
E
Flat DB Triceps Extensions with Pronating Grip
3 x 15
A
Daily Steps
1 x 8000
A
Low Intensity Steady State Cardio
1 x 30:00
A
Daily Steps
1 x 8000
A1
Front Foot Elevated Dumbbell Split Squat
3 x 10 @ 3210
A2
Supinated Mid-Grip Lat Pulldown
3 x 12 @ 2011
B1
45 Prone Incline Back Extensions w/DB on Chest
3 x 12 @ 2012
B2
60 Incline DB Neutral Grip Press
3 x 12 @ 3110
C1
450 Incline Petersen Leg Press
3 x 15 @ 2010
C2
60 Prone Incline Pronated Grip Rear Delt Raises
3 x 15 @ 2010
D1
Lying Leg Curl w/Neutral Feet & Toes Plantarflexed
3 x 15 @ 3010
D2
Seated Low Pulley Rope Face Pulls
3 x 12 @ 2011
A
Daily Steps
1 x 8000
A1
BB Rack Pull Above Knee
3 x 12
A2
Standing 1-Arm DB Neutral Grip Shoulder Press
3 x 12
B1
Seated Leg Extension
3 x 12
B2
Seated Low Pulley Neutral Grip Row
3 x 12
C1
Barbell Hip Thrust
3 x 15
C2
Flat DB Neutral Grip Press
3 x 12
D
45 Incline DB Curls
3 x 15
E
Flat DB Triceps Extensions with Pronating Grip
3 x 15
A
Daily Steps
1 x 8000
A
Low Intensity Steady State Cardio
1 x 30:00
A
Daily Steps
1 x 8000
A
Daily Steps
1 x 8000
Katrina Graves
Katrina is a personal trainer, certified pre-& postnatal exercise coach and rehab specialist working with clients who suffer from chronic pain and fatigue. She also has a level 4 in postural analysis and corrective exercise to target issue caused by evolving 'modern day' lifestyles in line with technological advancements.
