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12 - Week Plan
General
Beginner
Machine strength
Plan Details
The 12 - Week Plan routine by Mofeezii is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 8
Legs /Abs
9 exercises
Barbell Squat
2 Sets x 18 Reps
Barbell Squat (Wide Stance)
2 Sets x 18 Reps
Machine Leg Extension
4 Sets x 18 Reps
Dumbbell Hamstring Curl
4 Sets x 18 Reps
Hack Squat
4 Sets x 18 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Decline Oblique Crunch
3 Sets x 5 Reps
Sit-Up
3 Sets x 10 Reps
Plank
3 Sets
Day 9
Chest / Tri
6 exercises
Barbell Incline Bench Press
4 Sets x 18 Reps
Barbell Bench Press
4 Sets x 18 Reps
Dumbbell Incline Fly
4 Sets x 18 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 18 Reps
Machine Seated Tricep Dip
3 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
