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12 Week August Routine
General
Intermediate
Machine strength
Plan Details
The 12 Week August Routine routine by dsrobert is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
General cut and muscle build.
Routine detail
Day 1
Day 1 Legs
Est. 75 min
6 exercises
Indoor Cycling
1 Set
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Day 2 Chest
Est. 181 min
10 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Lying Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Recumbent Bike
1 Set
Barbell Bench Press
5 Sets x 8 Reps
Day 3
Day 3 Back
Est. 135 min
12 exercises
Treadmill Running
1 Set
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Shoulder Extension
7 Sets x 12 Reps
Dumbbell Concentration Curl on Stability Ball
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Recumbent Bike
1 Set
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Day 4
Day 4 Shoulders
Est. 94 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 5
Legs day
Est. 124 min
8 exercises
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Treadmill Running
1 Set
Machine Leg Extension
2 Sets x 30 Reps
Machine Leg Extension
2 Sets x 30 Reps
Dumbbell Walking Lunge
2 Sets x 40 Reps
Machine Leg Press
3 Sets x 50 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Day 8
Day 6 Chest and Tris
Est. 95 min
11 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Treadmill Running
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Day 10
Shoulders
Est. 167 min
7 exercises
Running
1 Set
Dumbbell Seated Alternating Arnold Press
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Elliptical Training
1 Set
