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Full Body Workout Plan: 3x12
AUTOPLAY
Cutting
Advanced
Machine strength
Plan Details
The Full Body Workout Plan: 3x12 routine by ffcsjh is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This intermediate, 3-day, strength program utilizes a 6x6 training format for all exercises featured in the program. Each exercise offers 6 sets of 6 repetitions (108 reps.) per body part. Day 1: Legs & Core, 6 exercises, 40-minutes to perform. Day 2: Back & Chest, 6 exercises, 45-minutes to complete. Day 3: Shoulders & Arms, 8 exercises, 60-minutes to finish. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1: Glutes/Ham
Est. 0 min
5 exercises
Machine Hip Abduction
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Bosu goblet squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Day 2
Workout 2: Back & Chest
Est. 0 min
5 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
TRX row
3 Sets x 12 Reps
Dumbbell Shoulder Abduction
3 Sets x 12 Reps
Day 3
Workout 3: Shoulders & Arms
Est. 0 min
5 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Shoulder Abduction
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Day 4
Quads/Calves
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Bosu Single leg squat
3 Sets x 10 Reps
Day 8
[2023-03-27] Workout
Est. 0 min
0 exercises
This day is empty
