12-Week Workout Plan
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ABCD
1
Week 1, Day 1: Back & Biceps
2
ExerciseSetsRepsNotes
3
Bent Over Two-Dumbbell Row3
10-12/ last to failure
60-90 sec rest
4
Underhand Pullups3
10-12/ last to failure
60-90 sec rest
5
Standing Barbell Curl3
10-12/ last to failure
60-90 sec rest
6
Dumbbell Alternate Bicep Curl3
10-12/ last to failure
7
Elliptical Trainer or Exercise Bike - See Cardio at Gym
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Week 1, Day 2: Chest, Shoulders & Triceps
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ExerciseSetsRepsNotes
10
Bench Press3
10-12/ last to failure
60-90 sec rest
11
Incline Flyes3
10-12/ last to failure
60-90 sec rest
12
Seated Dumbbell Press3
10-12/ last to failure
60-90 sec rest
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
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Week 1, Day 3: Cardio
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Week 1, Day 4: Legs & Abs
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ExerciseSetsRepsNotes
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Squats3
10-12/ last to failure
60-90 sec rest
20
Dumbbell Lunges3
10-12/ last to failure
60-90 sec rest
21
Leg Curls3
10-12/ last to failure
60-90 sec rest
22
Stiff-Legged Barbell Deadlift3
10-12/ last to failure
60-90 sec rest
23
Seated Calf Raise3
10-12/ last to failure
60-90 sec rest
24
Standing Calf Raises3
10-12/ last to failure
60-90 sec rest
25
Crunches3
10-12/ last to failure
60-90 sec rest
26
Lying Leg Raises3
10-12/ last to failure
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Week 1, Day 5: Back, Biceps
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ExerciseSetsRepsNotes
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Underhand Pull-Up3
10-12/ last to failure
60-90 sec rest
30
Bent Over Dumbbell Row3
10-12/ last to failure
60-90 sec rest
31
Seated Good Mornings3
10-12/ last to failure
60-90 sec rest
32
Concentration Curls3
10-12/ last to failure
60-90 sec rest
33
Preacher Curls3
10-12/ last to failure
34
Elliptical Trainer or Exercise Bike - See Cardio at Gym
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Week 1, Day 6: Cardio
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Week 1, Day 7: Chest, Shoulders & Triceps
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ExerciseSetsRepsNotes
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Incline Barbell Bench Press3
10-12/ last to failure
60-90 sec rest
39
Pec Dec3
10-12/ last to failure
60-90 sec rest
40
Side Lateral Raise3
10-12/ last to failure
60-90 sec rest
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Seated Dumbbell Press3
10-12/ last to failure
60-90 sec rest
42
Triceps Pushdown3
10-12/ last to failure
60-90 sec rest
43
Lying Barbell Triceps Extension
3
10-12/ last to failure
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Week 1
Week 2