12 Week Strength Builder

DOWNLOADS/VIEWS: 0/674

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

12 weeks
Starting 7/22/2019

For main exercise, do sets of 12, increments of 5-15, lbs, until you get to a set where only 4-6 can be done.

end main exercise with light failure set. rest for 2-3 mins.
finish supplemental exercises for each workout.

start again next week for progress...!
WALK 20 MINS PRIOR AND COMPLETE ONE WARMUP SET BEFORE EACH MAIN EXERCISE (20-40 REPS)

Day 1
Day 2
Day 3
Day 4

Bench 3 exercises, 47 mins

Walking	1x0 reps	rest: 20s
Machine Bench Press	8x12 reps	rest: 60s
Dumbbell Tricep Extension	4x15 reps	rest: 60s

Deadlift/Back 4 exercises, 55 mins

Walking	1x0 reps	rest: 20s
Dumbbell Deadlift	8x12 reps	rest: 60s
Dumbbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell Hammer Curl	4x8 reps	rest: 60s

Overhead Press/Shoulders 4 exercises, 1 hr 12 mins

Dumbbell Seated Shoulder Press	8x12 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x99 reps	rest: 60s
	3x15 reps	rest: 60s