12-Week Workout Plan
Comments
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
Comment only
 
 
Still loading...
ABCDEFGHIJKLMNOPQRSTUVWXY
1
Week 1, Day 1: Back & BicepsCardio at Gym
2
ExerciseSetsRepsNotesElliptical Trainer or Exercise Bike
3
Bent Over Two-Dumbbell Row
3
10-12/ last to failure
60-90 sec restMinutesLevel
4
Underhand Pullups3
10-12/ last to failure
60-90 sec rest1-21
5
Standing Barbell Curl3
10-12/ last to failure
60-90 sec rest3-52
6
Dumbbell Alternate Bicep Curl
3
10-12/ last to failure
6-93
7
Elliptical Trainer or Exercise Bike - See Cardio at Gym
10-112
8
Week 1, Day 2: Chest, Shoulders & Triceps12-153
9
ExerciseSetsRepsNotes16-172
10
Bench Press3
10-12/ last to failure
60-90 sec rest18-213
11
Incline Flyes3
10-12/ last to failure
60-90 sec rest22-242
12
Seated Dumbbell Press3
10-12/ last to failure
60-90 sec rest25-261
13
Dumbbell Side Laterals3
10-12/ last to failure
60-90 sec rest
14
Triceps Extension3
10-12/ last to failure
60-90 sec rest
15
Bench Dips
16
Week 1, Day 3: Cardio
17
Run outsidemiles
18
Week 1, Day 4: Legs & Abs
19
ExerciseSetsRepsNotes
20
Squats3
10-12/ last to failure
60-90 sec rest
21
Dumbbell Lunges3
10-12/ last to failure
60-90 sec rest
22
Leg Curls3
10-12/ last to failure
60-90 sec rest
23
Stiff-Legged Barbell Deadlift3
10-12/ last to failure
60-90 sec rest
24
Seated Calf Raise3
10-12/ last to failure
60-90 sec rest
25
Standing Calf Raises3
10-12/ last to failure
60-90 sec rest
26
Crunches3
10-12/ last to failure
60-90 sec rest
27
Lying Leg Raises3
10-12/ last to failure
28
Week 1, Day 5: Back, BicepsCardio at Gym
29
ExerciseSetsRepsNotesElliptical Trainer or Exercise Bike
30
Underhand Pull-Up3
10-12/ last to failure
60-90 sec restMinutesLevel
31
Bent Over Dumbbell Row3
10-12/ last to failure
60-90 sec rest1-21
32
Seated Good Mornings3
10-12/ last to failure
60-90 sec rest3-52
33
Concentration Curls3
10-12/ last to failure
60-90 sec rest6-93
34
Preacher Curls3
10-12/ last to failure
10-112
35
Elliptical Trainer or Exercise Bike - See Cardio at Gym
12-153
36
Week 1, Day 6: Cardio16-172
37
Run outsidemiles18-213
38
Week 1, Day 7: Chest, Shoulders & Triceps22-242
39
ExerciseSetsRepsNotes25-261
40
Incline Barbell Bench Press3
10-12/ last to failure
60-90 sec rest
41
Pec Dec3
10-12/ last to failure
60-90 sec rest
42
Side Lateral Raise3
10-12/ last to failure
60-90 sec rest
43
Seated Dumbbell Press3
10-12/ last to failure
60-90 sec rest
44
Triceps Pushdown3
10-12/ last to failure
60-90 sec rest
45
Lying Barbell Triceps Extension
3
10-12/ last to failure
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
Week 1
Week 2