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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 an advanced level plan to achieve bulking fitness goals.
Program is based to hit right muscles in the right time.
Routine detail
Wed
1. Chest, Triceps, Upper legs
Est. 75 min
11 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Barbell Overhead Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Fri
2. back,biceps
Est. 68 min
10 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Drag Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Sun
3 shoulders, calves
Est. 53 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Snatch Shrug
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Any
cardio
Est. 0 min
0 exercises
This day is empty
