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12 week routine weeks 1-3


Shared By : sknuszka

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 0 / 82

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Description
 
Day 1 Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Full Squat 60 sec 5 5 Progress Chart

Back

 Barbell Deadlift 60 sec 5 5 Progress Chart

Lower Legs

 Seated Calf Raise 60 sec 10 5 Progress Chart

Abs

 Knee Hip Raise On Parallel Bars 60 sec 15 3 Progress Chart

Abs

 Decline Crunch 60 sec 20 3 Progress Chart
Day 2 Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Incline Bench Press 60 sec 5 5 Progress Chart

Shoulders

 Barbell Shoulder Press 60 sec 8 5 Progress Chart

Biceps

 EZ Bar Seated Close Grip Concentration Curl 60 sec 10 5 Progress Chart

Triceps

 EZ Bar Incline Triceps Extension 60 sec 10 5 Progress Chart

Shoulders

 Dumbbell Lying Rear Lateral Raise 60 sec 12 3 Progress Chart
Day 3 Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Leg Press 60 sec 15 4 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 15 4 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 15 4 Progress Chart

Back

 Back Extensions - Hyperextensions 60 sec 10 4 Progress Chart

Abs

 Decline Oblique Crunch 60 sec 15 4 Progress Chart
Day 4 Upper Body
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