12 Weeks to Size Wks 1-4

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12 Weeks to Size Wks 1-4 - JEFIT

12 Weeks to Size Wks 1-4

Bulking

Intermediate

None

Plan Details

The 12 Weeks to Size Wks 1-4 routine by brucelynch is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

ARMS - BICEPS & TRICEPS I prefer to do rope pressdowns for triceps (4-6 sets x 15 reps) For biceps I like to do 2-3 sets standing alternating DB curls and then 3-4 sets of machine preacher curls. Standing alternating DB curls (2-3 x 15 reps) Machine preacher curls (3-4 x 15 reps) Back Do a total of 75-100 reps of pullups, pulldowns, with every grip variation! Pullups and pulldowns aren’t the same; one pulls UP and the other pulls DOWN Pullups are way harder Do more pullups. EVEN if they are assisted, SHOULDERS DB side laterals – 6 sets x 20-10 reps Start out light [5’s or the 10’s], work up to a weight you would do your first set with as if it were your first set of your first exercise I also love arm circles! Haha like calisthenics in gym class [big ones, small ones, forwards, backwards] LIGHT STRECHING CHEST DB side laterals – 2 sets with the 10’s x 25 Machine chest press – 5-7 sets x 20-10 reps Gradually increase weight Focus on pushing blood into the chest Make the mind-to-muscle connection Goal is to have blood in the chest, blood pumping in the body. Also do some light stretching LEGS I do a giant set warm-up for 3 to 4 sets with some light stretching Lying leg curls – 12-15 reps each set Leg extensions – 12-15 reps each set Adductor machine – 12-15 reps each set Abductor machine – 12-15 reps each set

Routine detail

Mon

Back

Est. 0 min

6 exercises