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12 Week Program
General
Intermediate
Machine strength
Plan Details
The 12 Week Program routine by JakeRyan4 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Back 1
9 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 15 Reps
Pull-Up
5 Sets x 6 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Bench Crunch
4 Sets x 12 Reps
Plank
4 Sets
Day 2
Lower 1
6 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 15 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 3
Shoulders and Arms
10 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 15 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Exercise not found
Dip
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Side Plank
4 Sets x 8 Reps
Day 4
Lower 2
6 exercises
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Exercise not found
Machine Leg Press (Wide Stance)
5 Sets x 15 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 5
Chest and Back 2
9 exercises
Pull-Up
5 Sets x 6 Reps
Cable Elevated Row
5 Sets x 15 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Seated Row to Neck
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
