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Bobby's insane 12 day workout plan.
General
Intermediate
Barbell
Plan Details
The Bobby's insane 12 day workout plan. routine by BobbyKrentz is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Workout 1 Chest and Triceps
14 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 812 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
EZ Bar Decline Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Air Bike
3 Sets x 25 Reps
Oblique Crunch
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Elliptical Training
1 Set
Day 2
Workout 2
14 exercises
Elliptical Training
1 Set
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Weight Plate Reverse Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable Wood Chop
4 Sets x 15 Reps
Cable Upward Chop
4 Sets x 15 Reps
Elliptical Training
1 Set
Day 3
Legs and forearms
13 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 4
Shoulders and Lats
12 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Behind the Back Shrug
3 Sets x 15 Reps
Decline Crunch
3 Sets x 12 Reps
Barbell Side Bend
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 5
Full body
18 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine One-Arm Pulldown
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Elliptical Training
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Decline Bench Ab Reach
3 Sets x 20 Reps
Elliptical Training
1 Set
Day 6
cardio
1 exercise
Elliptical Training
1 Set
Day 7
Chest, Shoulders, and Triceps
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 8 Reps
Day 8
Cardio and Abs
6 exercises
Elliptical Training
1 Set
Crunch
3 Sets x 25 Reps
Oblique Crunch
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 9
Back Bicep and forearms
11 exercises
Back Hyperextension
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Barbell Curl Against an Incline
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Dumbbell Supination (Side-Lying)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Day 10
Cardio and abs
6 exercises
Elliptical Training
1 Set
Cable Reverse Wood Chop
3 Sets x 12 Reps
Cable Upward Chop
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 11
Legs and rotator cuff
10 exercises
Dumbbell Step-Up
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Mountain Climber
3 Sets x 25 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Exercise not found
Day 12
Cardio and Abs
7 exercises
Elliptical Training
1 Set
Air Bike
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Elliptical Training
1 Set
