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12 - Weeks Training part 2
General
Intermediate
Machine strength
Plan Details
The 12 - Weeks Training part 2 routine by nmfrancis is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Workout plan 2 Weight train, intensely, for no more than 60-90 minutes, four times per week: Monday Tuesday Wednesday Thursday Perform 20-30 minutes of cardio exercise, two times per week: On each lower body workout day Take Friday, Saturday & Sunday off - Rest day For example, the first week, train upper body on Monday, lower body Tuesday, upper body on Wednesday, lower on Thursday, repeat pattern each week as shown in the workout. ***Upper body: Chest Shoulders Back Triceps Biceps ***Lower body: Quadriceps Hamstrings Calves Train the Abdominal muscles after each lower body workout. Select one exercise for each muscle group and conduct three sets, starting with 8-10 or 15 reps, break in between 1-2. No break from 2-3 set. Jump right into your last set with the option of increasing or decreasing the weights, aim for a high number of reps (15) or muscle failure. Always plan your training beforehand. Plan what time you're going to exercise, which particular exercise you'll be doing, how much weight you'll be lifting, and how much time it will take you to complete the session. Also, keep accurate records. Cardio: Stretch then warm up with a two-minute set-up phase where you'll perform the activity at your max level intensity, for example (level 5 intensity). Now, after two minutes at level 5, increase the intensity by one notch each minute until you reach up to level 10 intensity or more, then back to level 5 ( your max level intensity ) and repeat pattern 2 to 3 times ( based on your choice of cardio & personal goal ) for 20 or 30 minutes then cool down; then you're done. Now remember, you must try to achieve a higher and higher level of performance. The same steps can be done with walking, jogging and running. All workouts can be altered to your liking. After 12 weeks, change it up! Good luck.
Routine detail
Mon
*Upper Body Weight Training (weeks 1,3,5,7,9,11)
Est. 52 min
7 exercises
Barbell Row
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 15 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Mon
Lower Body Weight Training (weeks 2,4,6,8,10,12)
Est. 60 min
7 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Parallel Bar Hip Raise
5 Sets x 15 Reps
Tue
Upper Body Weight Training (weeks 2,4,6,8,10,12)
Est. 53 min
7 exercises
Barbell Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 12 Reps
Tue
*Lower Body Weight Training (weeks 1,3,5,7,9,11)
Est. 67 min
7 exercises
Elliptical Training
3 Sets
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Parallel Bar Hip Raise
5 Sets x 15 Reps
Wed
Lower Body Weight Training (weeks 2,4,6,8,10,12)
Est. 67 min
7 exercises
Elliptical Training
3 Sets
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Parallel Bar Hip Raise
5 Sets x 15 Reps
Wed
*Upper Body Weight Training (weeks 1,3,5,7,9,11)
Est. 53 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 15 Reps
Thu
*Lower Body Weight Training (weeks 1,3,5,7,9,11)
Est. 57 min
7 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Parallel Bar Hip Raise
5 Sets x 12 Reps
Thu
Upper Body Weight Training (weeks 2,4,6,8,10,12)
Est. 54 min
7 exercises
Machine Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 15 Reps
