12 Week Full Body Workout Program

$ 25

  • 12 Week Full Body Workout Program

    12 Week Full Body Workout Program

    $ 25

    Request a Call Back

    •  Size Guide

      Size Guide

      Size Chest Waist Hips
      XS 34 28 34
      S 36 30 36
      M 38 32 38
      L 40 34 40
      XL 42 36 42
      2XL 44 38 44

      All measurements are in INCHES

      and may vary a half inch in either direction.

      Size Chest Waist Hips
      2XS 32 26 32
      XS 34 28 34
      S 36 30 36
      M 38 32 38
      L 40 34 40
      XL 42 36 42

      All measurements are in INCHES

      and may vary a half inch in either direction.

      Size Chest Waist Hips
      XS 34 28 34
      S 36 30 36
      M 38 32 38
      L 40 34 40
      XL 42 36 42
      2XL 44 38 44

      All measurements are in INCHES

      and may vary a half inch in either direction.

    •  Delivery & Return

      Delivery

      We ship to all 50 states, Washington DC.

      All orders are shipped with a UPS tracking number.

      During sale periods and promotions the delivery time may be longer than normal.

      Return

      We accept returns within 30 days from the date of purchase. To be eligible for a return, the item(s) must be in their original condition, unworn, unwashed, and with all tags and labels intact. Please ensure that the items are securely packaged to prevent damage during transit.

      Your return will usually be processed within a week to a week and a half. We’ll send you a Return Notification email to notify you once the return has been completed.

      Please allow 1-3 business days for refunds to be received to the original form of payment once the return has been processed.

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      Help

      Give us a shout if you have any other questions and/or concerns.

      Email: contact@peachscienceco.com

      Phone: +1 (23) 456 789

    •  Ask a Question
      12 Week Full Body Workout Program

      12 Week Full Body Workout Program

      $ 25

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      Description

      12 week full body workout program

      Certainly! Here’s a simple 12-week full body workout plan designed for beginners. This plan emphasizes progression and consistency, with exercises that target all major muscle groups. Before you start, warm up for 5-10 minutes with light cardio (like brisk walking or jumping jacks).

      **Frequency:** 3 times a week (e.g., Monday, Wednesday, Friday)

      **Equipment:** Dumbbells and a mat. You can adjust weights as you progress.

      **Weeks 1-4: Foundation Phase**
      – **Squats (bodyweight)**: 3 sets x 12 reps
      – **Push-ups (knees or full)**: 3 sets x 8 reps
      – **Bent-over Dumbbell Rows**: 3 sets x 12 reps
      – **Dumbbell Shoulder Press**: 3 sets x 10 reps
      – **Dumbbell Bicep Curls**: 3 sets x 12 reps
      – **Dumbbell Tricep Extensions**: 3 sets x 12 reps
      – **Plank**: 3 sets x 20-30 seconds

      **Weeks 5-8: Progression Phase**
      Increase weight slightly, aiming to maintain proper form.
      – **Squats (with dumbbells)**: 3 sets x 12 reps
      – **Push-ups**: 3 sets x 10 reps
      – **Bent-over Dumbbell Rows**: 3 sets x 12 reps
      – **Dumbbell Shoulder Press**: 3 sets x 12 reps
      – **Dumbbell Bicep Curls**: 3 sets x 14 reps
      – **Dumbbell Tricep Extensions**: 3 sets x 14 reps
      – **Plank**: 3 sets x 40 seconds

      **Weeks 9-12: Intensification Phase**
      Increase weight and intensity, focusing on strength and endurance.
      – **Goblet Squats**: 3 sets x 14 reps
      – **Incline Push-ups**: 3 sets x 12 reps
      – **One-arm Dumbbell Rows**: 3 sets x 10 reps (each arm)
      – **Dumbbell Shoulder Press**: 3 sets x 14 reps
      – **Dumbbell Bicep Curls**: 3 sets x 16 reps
      – **Dumbbell Tricep Extensions**: 3 sets x 16 reps
      – **Plank**: 3 sets x 50 seconds

      **Cool Down:** After each session, spend 5-10 minutes stretching the major muscle groups.

      **Tips:**
      – **Progression**: If you can complete the highest number of reps easily, increase the weight slightly.
      – **Form**: Always prioritize form over lifting heavier weights.
      – **Rest**: Allow 48 hours between each full-body workout to give your muscles adequate time to recover.
      – **Hydration & Nutrition**: Drink plenty of water and ensure you’re eating a balanced diet to support muscle growth and recovery.

      Before starting any exercise routine, it’s always a good idea to consult with a fitness professional or your healthcare provider.

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