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Extreme Body Makeover 12 Week
Bulking
Advanced
Machine strength
Plan Details
The Extreme Body Makeover 12 Week routine by 2BSmokinHot is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
For the gym program, we need access to a full gym with a range of machines and equipment. A Smith machine is highly recommended. If you don’t have a Smith machine, you may substitute with barbells and dumbbells. You will also need a set of ankle straps and a hip thrust pad for comfort.
Routine detail
Mon
LEG (QUAD FOCUS)
5 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Machine Leg Extension
7 Sets x 7 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Tue
BACK & BICEPS
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Fri
SHOULDERS
5 exercises
Barbell Military Press (Seated)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Front Raise
7 Sets x 7 Reps
Sat
GLUTES & HAMSTRINGS
5 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Reverse Hyper (Flat Bench)
4 Sets x 12 Reps
Barbell Glute Bridge
7 Sets x 7 Reps
Dumbbell Reverse Lunge
4 Sets x 12 Reps
Hip Extension (Standing)
4 Sets x 12 Reps
Sun
CHEST & TRIS
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
