12, 10, 8
General
Intermediate
Machine strength
Plan Details
The 12, 10, 8 routine by nayr661 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 209 min
24 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Bench Press
4 Sets x 10 Reps
Dumbbell Raise
4 Sets x 10 Reps
Plate Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline One-Arm Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
One Armed Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
One Armed Machine Incline Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Barbell Incline Bench Press (Reverse Grip)
4 Sets x 10 Reps
Hunnits (Bizzench)
1 Set x 100 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 2
Arms
Est. 240 min
35 exercises
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
21s
3 Sets x 8 Reps
Barbell Drag Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Inner Bicep Curl
4 Sets x 10 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 3
Legs
Est. 240 min
30 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Bodyweight Calf Raise
8 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Single-Leg Calf Raise
6 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Barbell Sumo Deadlift
5 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Bodyweight Step-Up
4 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 4
Back
Est. 240 min
31 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Wide grip Cable Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Reverse Fly
5 Sets x 10 Reps
Tri-grip Scap
4 Sets x 10 Reps
Machine Iso Lateral High Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Cable V-Bar Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 5
Shoulders
Est. 188 min
22 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Dublin Press
4 Sets x 10 Reps
Dumbbell See Saw Press
4 Sets x 10 Reps
Barbell Push Press
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable Seated Row to Neck
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Tri-grip Scap Fly
4 Sets x 10 Reps
3 Grip Scap Fly
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 6
Abs
Est. 224 min
27 exercises
Parallel Bar Leg Raise
4 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
Air Bike
5 Sets x 8 Reps
Scissor Kick
5 Sets x 10 Reps
Frog Sit-Up
5 Sets x 10 Reps
Decline Crunch
5 Sets x 8 Reps
Barbell Press Sit-Up
4 Sets x 8 Reps
Plank
5 Sets
Decline Bench Weighted Twist
3 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Sit-Up
5 Sets x 10 Reps
Sit-ups w/ Twist
5 Sets x 10 Reps
Hanging Pike
3 Sets x 10 Reps
Windshield Wipers
3 Sets x 10 Reps
Hanging Flutter Kicks
5 Sets x 10 Reps
Hanging Knee Raise Rotation
5 Sets x 10 Reps
Hanging Knee Raise
5 Sets x 10 Reps
Weight Plate Rotation
5 Sets x 10 Reps
Forearm Plank with Hip Abduction
5 Sets x 10 Reps
Side Plank
3 Sets x 10 Reps
Side Bridge
3 Sets
Weight Plate Russian Twist
4 Sets x 10 Reps
Plank
5 Sets
Hanging Knee Raise (Rotational)
4 Sets x 10 Reps
L-Pullup
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 7
Calisthenics
Est. 101 min
13 exercises
Machine Inverted Row
3 Sets x 10 Reps
Head bangers
4 Sets x 10 Reps
L-sit
3 Sets x 10 Reps
6 Min Forearm KILLER
1 Set
Push-Up
4 Sets x 10 Reps
Prisoner Squat
4 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
L-Pullup
4 Sets x 10 Reps
Kettlebell Pistol Squat
3 Sets x 10 Reps
Tricep Pushup
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Day 8
Cardio
Est. 240 min
9 exercises
Elliptical Training
1 Set
Indoor Cycling
1 Set
Recumbent Bike
1 Set
Jump Rope
1 Set
Rowing
1 Set
Running
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Walking
1 Set
