MAPs Muscle Mommy

**MAPs Muscle Mommy** is a comprehensive 12-week program designed to empower new and seasoned lifters alike. You will move better and have improved strength and stamina through proper workout programing combined with easy but impactful lifestyle modifications. Initially you will feel more energized with better recovery, less soreness, and better overall vitality and energy. As you progress through the program, your strength gains will accelerate, then visible muscle gains and eventually fat loss through a faster metabolism and a better more youthful hormone profile.  Rest 90 sec between sets unless stated otherwise. Preform all sets at moderate to high intensity stopping 2-3 reps before you would fail on a rep.

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Week 12

Tube Walking

Bulgarian Split Squat (Dumbbell)

Pullover (Dumbbell)

Rear Delt Fly (Dumbbell)

Arnold Press

Push Up

Plank

Elevated Dumbbell Sumo Squat

Stability Ball Leg Curl

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Dumbbell)

Incline Bench Press (Dumbbell)

Stability Ball Crunch

Standing Calf Raise

Romanian Deadlift (Barbell)

Banded Dumbbell Back Step Lunge

Lat Pulldown

Single Arm Rear Delt Cable Fly

Standing Shoulder Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Seated Calf Raise

Walking Lunge (Dumbbell)

Leg Curl

Barbell Row

Overhead Press (Barbell)

Band Pull Apart

Incline Bench Press (Barbell)

Side Plank

Squat (Barbell)

Seated Row (Cable)

See-Saw Press

Band Face Pull

Bench Press (Dumbbell)

Hip Thrust (Barbell)

Step-Up (Weighted)

Chest Fly (Cable)

Sumo Deadlift (Barbell)

Pendlay Row

Push Press (Barbell)

Bench Press (Barbell)

Active Plank

Pull-Up (Bodyweight)

Circus Press

Bicep Curl (Barbell)

Bench Press (Close Grip)

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