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akozela
12 Reps 3 day per week
Bulking
Advanced
Dumbbell
Plan Details
The 12 Reps 3 day per week routine by akozela is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
Program is based to hit right muscles in the right time. ...
Wed
Fri
Sun
Any
1. Chest, Triceps, Upper legs
Est time:Â 75Â min
11 exercises
Dumbbell Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Incline Bench Press (Hammer Grip)
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Pullover
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Cable Cross-Over
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Cable Rope Overhead Tricep Extension
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Shoulder Extension
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Tricep Pushdown (V-Bar)
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Deep Squat
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Barbell Overhead Squat
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Machine Leg Extension
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
