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12 - Weeks Training part 3
General
Intermediate
Machine strength
Plan Details
The 12 - Weeks Training part 3 routine by nmfrancis is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
12 - Weeks Training part 3 Weight train, intensely, for no more than 60-90 minutes, four times per week: Perform 30 jumping jacks each time you transition to another workout; this will substitute for cardio. Train the abdominal muscles after each lower body workout. Take Friday, Saturday & Sunday off - Rest Day Upper body: Chest /Shoulders /Back/ Triceps/ Biceps,etc. Lower body: Quadriceps/Hamstrings/Calves, etc. Select one exercise for each muscle group and conduct two or three sets; preform each workout until muscle failure and be sure to focus on form. 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. 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. 37 min
8 exercises
Barbell Deadlift
2 Sets x 15 Reps
T Bar Row
2 Sets x 15 Reps
Barbell Incline Bench Press
2 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 15 Reps
EZ Bar Preacher Curl (Reverse Grip)
2 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cable Internal Rotation
2 Sets x 15 Reps
Mon
Lower Body Weight Training (weeks 2,4,6,8,10,12)
Est. 34 min
7 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Back Extension
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Tue
Upper Body Weight Training (weeks 2,4,6,8,10,12)
Est. 37 min
8 exercises
EZ Bar Tricep Extension
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
EZ Bar Preacher Curl (Reverse Grip)
2 Sets x 15 Reps
T Bar Row
2 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cable Internal Rotation
2 Sets x 15 Reps
Tue
*Lower Body Weight Training (weeks 1,3,5,7,9,11)
Est. 28 min
6 exercises
Hack Squat (Reverse Position)
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Wed
*Upper Body Weight Training (weeks 1,3,5,7,9,11)
Est. 34 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
EZ Bar Curl
2 Sets x 15 Reps
EZ Bar Preacher Curl (Reverse Grip)
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Cable External Rotation
2 Sets x 15 Reps
Wed
Lower Body Weight Training (weeks 2,4,6,8,10,12)
Est. 31 min
7 exercises
Hack Squat
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Thu
Upper Body Weight Training (weeks 2,4,6,8,10,12)
Est. 37 min
8 exercises
Barbell Deadlift
2 Sets x 15 Reps
Machine Seated Row
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
EZ Bar Preacher Curl (Reverse Grip)
2 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Cable External Rotation
2 Sets x 15 Reps
Thu
*Lower Body Weight Training (weeks 1,3,5,7,9,11)
Est. 29 min
6 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
