# 12 Week Fat Destroyer

This is a complete 12 week program to help you get ripped. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split.

## Upper A

Incline Bench Press · One Arm Dumbbell Row · Seated Barbell Press · Pull-Up · Skullcrushers · Dumbbell Curl

### Workout

- 3 × 8-10 Incline Bench Press
- 3 × 10-12 One Arm Dumbbell Row
- 3 × 8-10 Seated Barbell Press
- 3 × 10 Pull-Up
- 3 × 10-12 Skullcrushers
- 3 × 10-12 Dumbbell Curl


## Lower A

Squat · Leg Curl · Leg Extension · Leg Press Calf Raise · Plank · Twisting Hanging Knee Raise

### Workout

- 3 × 8-10 Squat - Barbell
- 3 × 12-15 Leg Curl
- 3 × 12-15 Wall Extension
- 3 × 15-20 Leg Press Calf Raise
- 3 × 60s Plank
- 3 × 20 Twisting Hanging Knee Raise


## Upper B

Dumbbell Bench Press · Row (Bent-Over) · Dumbbell Lateral Raise · Lat Pull Down · Cable Tricep Extensions · Ez Bar Preacher Curl

### Workout

- 3 × 10 Dumbbell Bench Press
- 3 × 8-10 Row (Bent-Over) - Barbell
- 3 × 12-15 Dumbbell Lateral Raise
- 3 × 10-12 Lat Pull Down
- 3 × 10-12 Cable Tricep Extensions
- 3 × 10-12 Ez Bar Preacher Curl


## Lower B

Leg Press · Stiff Leg Deadlift · Walking Dumbbell Lunge · Seated Calf Raise · Cable Crunch · Russian Twist

### Workout

- 3 × 15-20 Leg Press
- 3 × 8-10 Stiff Leg Deadlift
- 3 × 10 Walking Dumbbell Lunge
- 3 × 15-20 Seated Calf Raise
- 3 × 20 Cable Crunch
- 3 × 20 Russian Twist