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Ghulam Week 12
General
Beginner
Machine strength
Plan Details
The Ghulam Week 12 routine by sbhardwaj is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Day 1
Est. 82 min
9 exercises
Bodyweight Squat
2 Sets x 25 Reps
Barbell Squat
6 Sets x 10 Reps
Bodyweight Squat
4 Sets x 25 Reps
Jump Squat
4 Sets x 15 Reps
Squat Hold
4 Sets
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 50 Reps
Tue
Day 2
Est. 89 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 15 Reps
Push-Up
4 Sets x 25 Reps
Treadmill Running
1 Set
Wed
Day 3
Est. 106 min
8 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 25 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Back Hyperextension
2 Sets x 25 Reps
Treadmill Running
1 Set
Fri
Day 4 - Pyramids
Est. 0 min
0 exercises
This day is empty
