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annies 12 week
General
Beginner
Dumbbell
Plan Details
The annies 12 week routine by alo644 is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Any
W2D3 circuit
Est. 31 min
12 exercises
Kettlebell Thruster
1 Set x 15 Reps
Long Jump
1 Set x 15 Reps
Plank
1 Set
Kettlebell Thruster
1 Set x 12 Reps
Long Jump
1 Set x 12 Reps
Plank
1 Set
Kettlebell Thruster
1 Set x 10 Reps
Long Jump
1 Set x 10 Reps
Plank
1 Set
Kettlebell Thruster
1 Set x 8 Reps
Long Jump
1 Set x 8 Reps
Plank
1 Set
Any
W1D1
Est. 30 min
6 exercises
Barbell Front Squat
2 Sets x 8 Reps
Barbell Front Squat
2 Sets x 6 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 6 Reps
Barbell Sumo Deadlift
2 Sets x 8 Reps
Barbell Sumo Deadlift
2 Sets x 6 Reps
Any
W2D1
Est. 38 min
12 exercises
Kettlebell Front Squat
1 Set x 12 Reps
Kettlebell Front Squat
1 Set x 10 Reps
Kettlebell Front Squat
1 Set x 8 Reps
Kettlebell Front Squat
1 Set x 6 Reps
Band Shoulder Press
1 Set x 12 Reps
Band Shoulder Press
1 Set x 10 Reps
Band Shoulder Press
1 Set x 8 Reps
Band Shoulder Press
1 Set x 6 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 10 Reps
Dumbbell Deadlift
1 Set x 8 Reps
Dumbbell Deadlift
1 Set x 6 Reps
Any
W3D3 circuit
Est. 29 min
9 exercises
Barbell Overhead Squat
1 Set x 15 Reps
Jump Squat
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Jump Squat
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Jump Squat
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Jump Squat
1 Set x 8 Reps
Leg Raise
1 Set x 8 Reps
Any
W1D3 circuit
Est. 46 min
14 exercises
Barbell Overhead Squat
1 Set x 15 Reps
Jump Rope
1 Set
Parallel Bar Leg Raise
1 Set x 15 Reps
Barbell Overhead Squat
1 Set x 12 Reps
Jump Rope
1 Set
Parallel Bar Leg Raise
1 Set x 12 Reps
Barbell Overhead Squat
1 Set x 10 Reps
Jump Rope
1 Set
Parallel Bar Leg Raise
1 Set x 10 Reps
Barbell Overhead Squat
1 Set x 8 Reps
Jump Rope
1 Set
Parallel Bar Leg Raise
1 Set x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Any
W3D1
Est. 19 min
2 exercises
Barbell Front Squat
6 Sets x 3 Reps
Barbell Sumo Deadlift
6 Sets x 3 Reps
Any
W3D2 circuit
Est. 25 min
4 exercises
Barbell Shoulder Press
6 Sets x 3 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Any
W1D2 circuit
Est. 20 min
3 exercises
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 8 Reps
Any
W2D2 circuit
Est. 23 min
3 exercises
Dumbbell Front Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Band Reverse Fly
5 Sets x 12 Reps
