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Body Metamorphosis 12 Week
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Body Metamorphosis 12 Week routine by jjungmeyer is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
B - Weeks 2,5,8,11 Chest and Side Delts
Est. 0 min
5 exercises
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable Rear Lateral Raise
3 Sets x 10 Reps
Mon
A - Weeks 1,4,7,10 Chest, Side Delts, Triceps
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Mon
C - Weeks 3,6,9,12 Chest and Back
Est. 0 min
6 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Tue
B - Weeks 2,5,8,11 Back and Rear Delts
Est. 0 min
5 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Y Raise
3 Sets x 12 Reps
Wed
A - Weeks 1,4,7,10 Back, Rear Delts, Biceps
Est. 0 min
6 exercises
Pendelay Barbell Row
3 Sets x 5 Reps
Close Grip Pull up
4 Sets x 6 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Wed
C - Weeks 3,6,9,12 Shoulders and Abs
Est. 0 min
6 exercises
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Thu
B - Weeks 2,5,8,11 Arms and Abs
Est. 0 min
6 exercises
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Thu
C - Weeks 3,6,9,12 Biceps and Triceps
Est. 0 min
6 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Fri
A - Weeks 1,4,7,10 Legs and Abs
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 5 Reps
Bulgarian Split Squat
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Fri
C - Weeks 3,6,9,12 Legs
Est. 0 min
6 exercises
Goblet Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Bodyweight Lunge
4 Sets x 25 Reps
Machine Calf Raise
3 Sets x 30 Reps
Fri
B - Weeks 2,5,8,11 Legs
Est. 0 min
5 exercises
Barbell Front Squat
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Any
[2022-08-22] Workout
Est. 0 min
0 exercises
This day is empty
