Jamie Eason Livefit Trainer
Jamie Eason LiveFit 12 Week Trainer
DAY 1
CHEST/TRICEPS:
Wide Pushups Dumbbell Bench Press Flat Bench Cable Flyes
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
Narrow Pushups Standing Dumbbell
Triceps Extension
Triceps Pushdown
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest Standard or on
knees
1 min rest 1 min rest
DAY2
Jamie Eason LiveFit 12 Week Trainer
BACK/BICEPS
Wide-Grip Lat Pulldown One-Arm Dumbbell Row Seated Cable Rows
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min
Underhand Cable
Pulldowns
Dumbbell
Alternate Bicep
Curl
One Arm
Dumbbell
Preacher Curl
Standing Biceps
Cable Curl
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest 1 min rest
LEGS/CALVES:
Jamie Eason LiveFit 12 Week Trainer
DAY3
LEGS/CALVES:
Leg Press Leg Extensions Wide Stance Barbell
Squat
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
Seated Leg Curl Standing Calf Raises Seated Calf Raise
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
DAY4
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