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12 Week
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 12 Week routine by keenanassaraf is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Week 1, dial in form - week 2 & on push
Routine detail
Day 1
New Workout
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 2
New Workout
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine ISO Cable Lat Pull-down
3 Sets x 8 Reps
5x5x5 curls
3 Sets x 3 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 3
New Workout
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Alternating DB Incline Press
3 Sets x 8 Reps
Barbell Split Squat (Glute Focused)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
EZBAR Skullcrusher
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 4
New Workout
Est. 0 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine T Bar Reverse Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Standing Calf Raise Machine
3 Sets x 8 Reps
Day 5
New Workout
Est. 0 min
7 exercises
Barbell Overhead Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Plank
3 Sets
Kettlebell Oblique Pinches
3 Sets x 8 Reps
