12 Weeks Hardcore Workout

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12 Weeks Hardcore Workout

Shared By : topjwa

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 3 / 295

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Description

A 4 day Split with cardio 6 days a week. Need to be motivated to see results.

Monday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Upper Legs		Leg Press	60 sec	20	3
Upper Legs		Leg Curls	60 sec	15	3
Upper Legs		Lying Leg Curls	60 sec	15	3
Upper Legs		Leg Extensions	60 sec	20	2
Upper Legs		Hack Squat	60 sec	30	3
Cardio		Treadmill Running	60 min	N/A	N/A

Tuesday

Chest & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Chest		Dumbbell Incline Bench Press	60 sec	10	3
Chest		Smith Machine Bench Press	60 sec	12	2
Chest		Machine Fly	60 sec	15	2
Chest		Bench Press Machine	60 sec	10	3
Triceps		Triceps Pushdown V-Bar	60 sec	12	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	12	3
Triceps		Seated Triceps Press	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A

Wednesday

Active Rest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A

Thursday

Back & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Back		One-Arm Dumbell Row	60 sec	8	3
Back		Underhand Pull down	60 sec	10	3
Back		Cable Seated Row	60 sec	12	3
Back		Straight Arm Push Down	60 sec	15	2
Biceps		Dumbbell Concentration Curls	60 sec	15	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	15	3
Biceps		Cable Standing One Arm Bicep Curl	60 sec	20	3
Cardio		Treadmill Running	60 min	N/A	N/A

Friday

Shoulders, Calves & Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Shoulders		Dumbbell Shoulder Press	120 sec	8	3
Shoulders		Dumbbell Lateral Raise	120 sec	15	3
Shoulders		Barbell Up Right Row	120 sec	7	3
Shoulders		Lying Rear Delt Raise	120 sec	15	7
Abs		Sit Up	120 sec	20	3
Lower Legs		Seated Calf Raise	120 sec	20	3
Lower Legs		Standing Calf Raises	120 sec	20	3
Cardio		Treadmill Running	60 min	N/A	N/A

Saturday

Active Rest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A

Sunday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Upper Legs		Dumbbell Lunges	60 sec	40	2

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