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? Goals ?
General
Advanced
None
Plan Details
The ? Goals ? routine by sweetsuzabelle1 is a 12 day workout plan. It is an advanced level plan to achieve general fitness goals.
A variety of workouts with a mix of lifting, cardio and ab work. No
Routine detail
Mon
Back & Shoulders
Est. 0 min
7 exercises
Weight Plate Front Raise
3 Sets x 12 Reps
Land mine Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
12-3-30 TM Walking
1 Set
Tue
Short Leg Day & Cardio
Est. 0 min
6 exercises
B - Stance RDLs
3 Sets x 12 Reps
Dumbbell Decline Bench Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Wed
Glutes & Quads
Est. 0 min
7 exercises
DB Single Leg Hip Thrust
3 Sets x 12 Reps
Bulgarian Split Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Elevated Cable Kickback
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
12-3-30 TM Walking
1 Set
Fri
Chest & Shoulders
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Chest Fly
3 Sets x 12 Reps
Cable Wood chops
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
12-3-30 TM Walking
3 Sets
Fri
Bi's and Tri's
Est. 0 min
6 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Rope extensions
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Drag Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Sat
Shoulders
Est. 0 min
8 exercises
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Leaning Lateral Raise
4 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Recumbent Bike
1 Set
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Sat
Push Day x2’s GO HEAVY
Est. 0 min
9 exercises
Indoor Cycling
1 Set
Dumbbell Lateral Raise
2 Sets x 12 Reps
One Arm Leaninf Lateral Raise
2 Sets x 12 Reps
High Incline Chest Press
2 Sets x 12 Reps
Cable One-Arm Lat Pulldown
2 Sets x 12 Reps
Cable Rope Face Pulls
2 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 12 Reps
Weighted Crunches
3 Sets x 12 Reps
Full Core Routine
3 Sets x 12 Reps
Sat
Full Body with Glute Focus
Est. 0 min
9 exercises
Dumbbell Step Up
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
RDLs
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Rear Delt Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Walking
1 Set
Sun
Stretch & Core
Est. 0 min
9 exercises
Dynamic Chest Stretch
3 Sets x 12 Reps
Shoulder Stretch
3 Sets x 12 Reps
Tricep Stretch
3 Sets x 12 Reps
Bicep Stretch
3 Sets x 12 Reps
Seated Floor Hamstring Stretch
3 Sets x 12 Reps
90/90 Hamstring Stretch
3 Sets x 12 Reps
Glute Stretch
3 Sets x 12 Reps
Iron Cross Stretch
3 Sets x 12 Reps
Back Stretch
3 Sets x 12 Reps
Any
Hammies
Est. 0 min
6 exercises
B - Stance RDLs
4 Sets x 12 Reps
DB (banded) hip thrust
3 Sets x 12 Reps
Good morning
3 Sets x 12 Reps
Cable Elevated Sumo Squat
3 Sets x 12 Reps
Cable Good Morning
3 Sets x 12 Reps
Landmine RDL
3 Sets x 12 Reps
Any
Smith Machine Workout
Est. 0 min
7 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Deltoid Row
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Any
Workout 1: Upper Body
Est. 0 min
10 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,8,8 Reps
Cable Seated Row
4 Sets x 10,10,8,8 Reps
Dumbbell Bench Press
4 Sets x 10,10,8,8 Reps
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10,10,8,8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10,10,8,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dip
2 Sets x 10 Reps
